Mobilize, then:
For 6 minutes, at an easy pace, complete:
Assault Bike x 15 calories
Over/Under Barbell x 5 reps each side
A.
Five sets of:
Front Squat x 5 reps @ 80% of 1-RM
Rest 2-3 minutes
B.
Every two minutes, for 12 minutes (6 sets):
Clean Lift Off + Power Clean + Clean @ 75% of 1-RM Clean
C.
Every minute, on the minute, for 32 minutes (8 sets of each):
Minute 1 – 12/9 Calories of Assault Bike
Minute 2 – 30 Double-Unders + 5 Burpee Box Jump Overs (24/20″)
Minute 3 – 12/9 Calories of Ski Erg, Bike Erg or Rowing
Minute 4 – 10 Toes-to-Bar