Warmup:
2 sets –
:30 bike
5 Lunges
5 Goblet squats
10 pvc pass throughs
5 DB Press
+ barbell warmup

Barbell:
Every 2 minutes for 12 minutes:
1 High hang power clean+ 1 midhang power clean+ 1 split jerk

Strength:
3 sets –
8 each leg KB box step
8 elevated revers lunge each leg

Bike Test:
1:00 max calorie assault Bike

Mobility:
1:00 pigeon stretch
1:00 frog stretch
Foam roll out