Total 105 min

2 sets of:
10 double KBS 12 kg, 8 box step ups with 12 kg KB, 10 wall ball 9 kg

A.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat
*Set 1 – 2 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 92-95%
*Set 6 – 1 rep @ 95-98%

B.
Every 90 seconds, for 15 minutes (10 sets):
Power Clean + Front Squat + Clean
Build over the course of the ten sets.

C.
Every minute, on the minute, for 30 minutes:
Minute 1 – 15 Double Kettlebell Swings (24/16 kg)> 12 kg
Minute 2 – 15 Box Step-Overs with Front-Racked Kettlebells (24/16 kg) >
6 box step ups 12 kg
Minute 3 – 15 Unbroken Wall Ball Shots (30/20 lbs) > 10

Avg/max HR 180/188

D.
2000 m row

3 sets for quality:
15 unbroken pull ups
10 push ups
Rest 2 min between sets.