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All three AMRAPS are done at a cardio pace. They are not to be done max effort. About 80% effort. You will all start in different places

AMRAP 7
Bike :30 Sec
:30 Sec Russian Swings
:30 Sec Step-Down Box Jumps

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Rest 4 min
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AMRAP 7
Run 100 Meters
12 Wall Balls
6 Knees to Elbow
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Rest 4 min
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AMRAP 7
Row 150 Meters
10 plank with torso rotations(each side)
10 skiiers