3 sets:
10 Jefferson curls (one 15-20lb KB) https://youtu.be/nYS0R4c3qCA
16 Alternating pistols
12-15 Strict pull ups (if you break that set is over)

Every 2 minutes for 20 minutes
Squat snatch + hang squat snatch + high hang squat snatch (Go light work on speed under the bar)

4 Rounds for time:
200m run (Speed bump)
50 Double unders
15 Burpees
End with 40 Calories on Assault bike