Assault bike 8-20 minutes… whatever you need
Kb swings 70/53
7 back squat+7 shoulder to ovhd+7 power Cleans 205/135 all linked. Go up every round you are able.
C) 1 min on/1 min off
6/3 mu+10 box jumps 24/20(if easy add an mu or 2 box jumps the next round. Adjust to make difficultish)
Rest on rower between each 8 cycles.