At low intensity...

** Part A
3:00 Bike (or Ski, Row, or Run):
Minutes 1+2 - Light Pace
Minute 3 - Fast Pace

3 Rounds:
3 Slow Wall Squats
3 Walkouts
3 Russian Baby Makers

** Part B
3:00 Bike (or Ski, Row, or Run):
Minutes 1+2 - Light Pace
Minute 3 - Fast Pace

3 Rounds (moderate intensity):
300m Row
5 Strict Pull-Ups + 10 Pushups + 15 Air Squats
10 Dumbbell Hang Clean and Jerks (light load)
10 Barbell Overhead Squats (light load, if not empty)
*Rest :45s-1:00 between efforts. Aim is to fully control intensity.

** Part C
3:00 Bike (or Ski, Row, or Run):
Minutes 1+2 - Light Pace
Minute 3 - Fast Pace

3 Rounds (low intensity):
4 Scap Retractions
8 Superman Rocks