For time
15-12-9 reps
DB/KB Front Squats@12-16kg's / 20-24kg's
Calories Air bike (ladies calories 12-9-6)
rest 1:1
15-12-9 reps
Calories Air bike (ladies calories 12-9-6)
Burpee over DB/KB's
rest 1:1
15-12-9 reps
Burpee over DB/KB's
DB/KB Front Squats@12-16kg's / 20-24kg's

Time target on each part 4-5 minutes, cap 7 minutes.
Scale the reps for 12-9-6 to get metcons on that target time area.
Goal on workout is to be able keep squat unbroken and bike mod/fast. Remember to keep core tight on squat and keep steady pace on burpees, push on them a bit harder that you think you can.