3:00 cardio (easy)
-into-
2 Sets
5 single arm dumbbell clean and jerk (light/moderate) (each side)
5 single arm dumbbell power snatch (light/moderate) (each side)
5 single arm dumbbell deadlifts (light/moderate) (each side)
-into-
2 sets
12/9 calorie bike/row
6 empty bar power snatches
6 empty bar power clean and jerks
6 empty bar deadlifts

AMRAP 4 minutes
5 unbroken Power Snatches (115/80)
-straight into-
AMRAP 4 minutes
Max Calorie Assault Bike (0:15 Hard/0:15 Easy) (OR Another Machine OR Run)
-rest 4:00-
AMRAP 4 minutes
5 unbroken Power Clean and Jerks (135/95)
-straight into-
AMRAP 4 minutes
Max Calorie Assault Bike (0:30 Hard/0:30 Easy)
-rest 4:00-
AMRAP 4 minutes
10 unbroken Deadlifts (225/155)
-straight into-
AMRAP 4 minutes
Max Calorie Assault Bike (all out)