Every 1:30, for 8 rounds, complete:
1 Front Squat (increasing)

Start light and progress throughout. The first 3-4 rounds you might do 3-5 reps to make sure you’re getting warm. by the 7th or 8th you should be nearing your 1rm. Try for a new Max!

Every 3:00, for 6 rounds, complete:
15/12 Cal Bike/Row/Ski
15 Pull-Ups
Max Thrusters (95/65)

Score is total number of Thrusters only.

100 Russian Twists (35/25 DB)

Left+Right = 1 Rep
Slow is actually better and harder than fast, so take your time. The more control and time it takes will make your abs stronger.