STRENGTH
5 rounds, for weight, of:
5 Push Press (increasing)
20 Russian Twists (35+/20+)

Left + Right = 1 Russian Twist

CONDITIONING
8 rounds, for time, of:
150 Meter Run (Yellow Box)
8 Box Jumps (30/24)
8 Burpees
8 Alternating DB Snatches (70/50)

BURN! (9:30am)
Every 7:00, for 5 rounds, complete:
15/12 Calorie Bike
15 Toes-To-Bar
15/12 Calorie Row
15 Sumo Deadlift High Pulls (70/53)
15/12 Calorie Ski

Scale up to 20/15 calories on each machine if you can still keep each round in the time frame.