Warm Up:  Down and backs or 200m 

Prepare to squat
Back Squat: 3,3,3,3,3+

Performance:  
AMRAP 12 min
3-6-9-12-15 and so on
Clean and Press 95/55 
8/6 cal on assault bike

Fitness:  
2,4,6,8,10,
DB Suitcase Lunges 
Power Renegade Rows(row,row,jump feet in and out)

then
5 rounds: 5 Burpee + 10 med ball sit up
then

10,8,6,4,2
DB Suitcase Lunges 
Calorie

2 Rounds:  
10-12 Front Delt Raise
10-15 Bicep Curls 
10-15 Tricep Kick Backs