STRENGTH
5 rounds of:
3 Power Cleans (increasing)
3 Bench Press (increasing)
20/15 Calorie Bike Sprint

This isn’t for time, but you should be able to transition through the first 3 without a ton of rest, but you’ll need about 1:30-2:00 Rest after the bike if you do it right.

Go hard on the lifts. Start with something that’s challenging right away and keep climbing.

CONDITIONING
5 rounds, for reps, of:
0:45 Max Toes-To-Bar
0:15 Rest
0:45 Max Russian KB Swings (70/53)
0:15 Rest