Strength
Every 90 sec for 15 minutes
1 Power Clean + 2 Jerks
Conditioning
4 rounds
14/10 Cal bike
10 Thrusters 105/75
50 double unders
Cardio Burn
5 rounds
12/8 Calorie ride
20 Wallballs 20/14
15 ghds/ or 25 sit ups
Then
4 rounds
10 Burpees
40 double unders or 120 singles
20 Ball slams
250 meter run
20 plank up/downs