At the 12:00 mark:
Glute Activation Warm-Up x 30 seconds on the rack/30 seconds off the rack x 2 sets (no rest)
A.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 2 reps
*Sets 1-2 @ 75%
*Sets 3-4 @ 80%
*Set 5 @ 85%
*Sets 6 @ 90%
B.
Four sets of:
Single Arm DB Press x 6 reps @ 2011
Rest 60 seconds
Straight Leg Sit-Up x 15 reps
Rest 60 seconds
C.
35-49:
For time:
Assault Bike x 50/30 calories
DB Front Rack Lunges x 100′ (55/35 lbs)
Bar Muscle-Ups x 15 reps (sub c2b)