We're going to have fun today. 
Warm-Up
200 meter Run 
"Tabata Tuck Holds"
8 Rounds
20 Second Tuck Hold
10 second Flutter Kick

Conditioning
5 Rounds, each for time
1/2 Mile Bike
12 Burpees
15 Dumbbell Power Clean and Jerk
200 Meter Run
200 Ft. Sandbag Carry
3 Minute Rest between Rounds