A)
AM session: optional repeat
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

PM session:
B)
3 sets:
For times:
200m row
50 Double unders

C)
Front squat
6×3 @75-80% of 1RM
2 minutes rest between sets

D)
5 sets:
1 minute @ 80-90% on Assault bike
1 minute rest