7min row, warmup pace

4rds:
25x mtn climbers
30sec leg lift
15sec DH w/A2B

10 1-arm DB raise(25#): R/R, R/L, L/L, L/R

10-1 ladder:
95# FS
pushups
KB swing

5rds:
4x 95# FSPP
4x box jump(24")

3rds:
22cal airdyne
40sec static hold, 45# db's