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EVERY 3 MINUTES FOR 15 MINUTES: 12/10 CALORIE BIKE 10 KETTLEBELL SWINGS, 2/1.5 PD. 8 BOX JUMP OVERS, 24/20"

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2 ROUNDS 10 SQUAT CLEANS, 185/135 30 BURPEE BOX JUMP OVER, 24/20""

3 ROUNDS 1:00 SLAMBALLS 1:00 REST 1:00 STRICT PULL-UPS 1:00 REST 1:00 LUNGE STEPS WITH SLAMBALL 1:00 REST

3 ROUNDS 30 DUMBBELL DEADLIFTS, 50/35 30 DUMBBELL PUSH PRESS, 50/35 60 DOUBLE UNDERS