Three intervals with active rest. Increase watts on each interval. Keep watts over the target. Post average watts.

Example:
Based on 15min moderately fast average pace 220W

0-1min: 320W
1-2min: 150W
2-3min: 380W
3-4min: 150W
4-5min: 420W

10min AMRAP

30 snatches (75/45)
30 snatches (135/75)
30 snatches (165/100)
Max reps (210/120)

Power Clean 1 RM

21-15-9
Squat Cleans 135lbs
Ring Dips

Clean 6x6

7rounds:
5 thrusters @60kg
5 deadlift @100kg

90s rest between sets

5 round of:
10 x L- pull ups
20 x push ups
30 x sit ups

Five rounds for time of:
35 pound Dumbbell squat clean thruster, 7 reps
10 Pull-ups

Front Squats 5-3-3-1

2 minutes on, 2 minutes off
repeat 7x

5 power cleans (185 / 115)
as many burpee pullups as possible with time left of 2 minutes

AMRAP
7 minutes

Burpees

72 felt like crap from the start, day #5 in a row with some double work mixed in..need a rest day