Warm-Up
2 Rounds, 30 second stations
Single Under
single Leg single under
single leg single under
then...
12 Minutes of movement flow
8/6 Calorie Bike
Squat
Push-Up

Strength
Every 90 seconds for 11 Rounds
2 Front Squat @ 85% of 3RM/ 90% of 5RM
then...
Every 90 seconds for 11 Rounds
2 Bench Press @85% of 3RM/ 90% of 5RM