Mobilize, then:
Assault Bike x 2:00 minutes
30 seconds Banded Monster Walks (forward)
30 seconds Banded Monster Walks (backward)
30 seconds Banded Lateral Walks (left)
30 seconds Banded Lateral Walks (right)
and then …
Every 60 seconds, for 5 minutes (5 sets):
Double Kettlebell Overhead Squat x 3 reps
(If mobility prevents you from doing this then make this a single arm KB Overhead Squat)
A.
Every 2 minutes, for 12 minutes (6 sets):
Power Snatch with 2 second pause in catch x 2 reps
*Sets 1-2 = @ 65% of 1-RM Power Snatch
*Sets 3-4 = @ 70% of 1-RM Power Snatch
*Sets 5-6 = @ 75% of 1-RM Power Snatch
B.
Every two minutes, for 8 minutes (4 sets):
Back Squat x 6 reps @ 75%
C.
For time:
30 Calorie Row
15 Burpee Box Jump Overs (24/20″; 55+ can step up)
30 Calorie Row
Rest 3 minutes, and then. . .
For time:
20 Calorie Assault Bike
15 Burpee Box Jump Overs
20 Calorie Assault Bike
Rest 2 minutes, and then. . .
For time:
20 Calorie Row
15 Burpee Box Jump Overs
Rest 60 seconds, and then. . .
For time:
10 Calorie Assault Bike
15 Burpee Box Jump Overs
Time permitting
Three sets of:
Banded Lat Pull-Downs x 15 reps
Rest 60 seconds
Bicep Curls x 10-12 reps @ 2111
Rest 60 seconds
Isolated Ring Hold on top of rings x 10-15 seconds
Rest 60 seconds