Mobilize, then:

Every minute, on the minute, for 6 minutes:
Interval 1 – Air chair swings x 4 reps
Interval 2 – box jumpsx 6 reps

If you have Bar Muscle-Ups then rest until the 10 minute mark, then:
Every minute, on the minute, for 5 minutes:
Bar Muscle-Ups x 1-4 reps

If you do not have Bar Muscle-Ups then rest until the 10 minute mark, then:
Every minute, on the minute, for 5 minutes:
Jumping bar M U (Arch Under Bar Jump to Support) x 1-3 reps

B.
Every 2:30, for 15 minutes (6 sets) of:
Front Squat x 2 reps

*Sets 1-2 – 80%
*Sets 3-4 – 85%
*Sets 5-6 – 88% or more

C.
Complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
40 Double-Unders
20/15 Calories of Assault Bike
40 Double-Unders
30/25 Calories of Rowing
20 Deadlifts

185/135 lbs