A: Strength
Take 10 minutes to find 1RM Push Press
205lb. (PR!)
B: Tabata
Thrusters
Hang Cleans

Notes: Use 65lb. barbell for each. 8 rounds each, 16 rounds total. Alternate between each movement.

C: Metabolic Training
Ascending Interval Battle Ropes 4:00 minutes
Starting with :20/:10 interval in four rounds up to :60 seconds.

Push-Pause Training Jump Rope 6:10 minutes
30-10-10 seconds interval -- with short breaks