A.

Back Squat
5×6 @55% @32×1
Rest 2-3 min

 

B.

Every 2 min for 16 min completed:

3 TnG Squat Cleans @65-70%

 

C.

7 sets
30 second Max cal airdyne
rest 90 seconds

rest 5 min, repeat

*Score each rounds calories completed + total calories.

**Rest 5 min once you complete round 7 and then repeat sequence

D.

3 sets

Seated DB press x10-12

Weighted plank x1 min