5 2-minute rounds of:
10 DB snatch, 50lb.
10 box step-ups, 24-inch box
Max calories assault bike
*Rest 2 minutes between rounds

10-12-11-10-9 calories

Notes: The intent is to have periods of high intensity, followed by equal rest. DB snatch and step-ups should not consume the interval period -- athletes should strive for :40+ seconds on the bike for each interval.