Total 105 min

3 sets of:
6 med ball cleans, 8 cal assault bike, 10 lunges, 12 amsu

A.
Every 90 seconds, for 15 minutes (10 sets):
Hang Clean + Clean
Build over the course of the ten sets.

B.
Every 2 minutes, for 16 minutes (8 sets):
Front Squat
*Set 1 – 2 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Sets 5-8 – 1 rep @ 90-95%

C.
Every minute, on the minute, for 30 minutes:
Minute 1 – 15 Heavy Russian Kettlebell Swings (use the heaviest bell you can find, or switch to Double Kettlebell Swings if you don’t have adequately heavy bells) 24 kg
Minute 2 – 10 Walking Lunges with Kettlebells or Dumbbells (you choose the load) 35 lbs
Minute 3 – 12 Burpee Box Jump-Overs (24″/20″) > 6

Avg/max HR 168/180