Station 1
Bike
Increase the 1000m split times by 5sec.
E.g.:
1st minute: 2:00/1000m
2nd minute: 1:55/1000m

Station 2
3 Rounds for time:
10 Power Snatches
10 OH Squats

Station 3
For 7 Min. for quality do:
10/10 One arm KB Thruster
30 Sec. Rest

Station 4
7 Min. AMRAP
400 m Run
10 Spiderman Push ups
10/10 Side V-Ups

Station 5
For 7 Min do:
7 Frontsquats
15 Sec. L-sit Hang
15 Sec. Toes2Bar