A: For Time:
30 calories, assault bike
20 slam balls
10 burpees

4:13

--Rest 5 Minutes--

B: 15-12-9 reps of:
calories, assault bike
push press, 115-lb barbell

6:40

Notes: These should both be all-out efforts. Go fast and hard. Everything off the bike should be unbroken, or two sets at the most.