STRENGTH
Warmup to a moderate/heavy weight, and then…
3 rounds of:
5 Push Presses (AHAP)
30 Russian Twists (50/35)

CONDITIONING
EMOM, for 8:00, complete:
8/6 Calorie Row/Ski/Bike
8 Alternating DB Snatches (50/35)

2:00 Rest

EMOM, for 8:00, complete:
8/6 Calorie Row/Ski/Bike
7 DB Power Cleans (50s/35s)

Scale-up to 10/7 Calories on each section if you are able to still get all of the work in the minute.

BURN! (9:30am)
10 rounds: (10:00 Cap)
4 Devil Press (35s/25s)
7 Box Jump-Overs (30/24)

For time: (5:00 Cap)
50 Calorie Row/Ski/Bike

10 rounds: (10:00 Cap)
4 Devil Press (35s/25s)
7 Box Jump-Overs (30/24)

For time: (5:00 Cap)
50 Calorie Row/Ski/Bike

EXTRA:
50 Weighted V-Ups (14/10)

If you break at all, even to take a second to gather yourself together, you MUST run 200 meters.