100 air squats
30 push ups
80 WB
30 push ups
70 J.Lunges
30 push ups
60 Wall ball sit-ups
50 pull ups
4 mins on 4 mins off x4
Cycle #1 AMRAP
21 cal Row
21 Burpees over the rower
21 T2Bs
Cycle #2
Same but 18 reps of each
Cycle #3
Same but 15 reps of each
Cycle #4
Same but 12 reps of each
*Score is total reps in each session