"Bike Tyson"
15 calories assault bike
15 sandbag cleans (100)
-Rest 3:00-
15 sandbag cleans
15 assault bike

Round 1 - 2:48
Round 2 - 3:07
Total - 5:55

Notes: This should make you feel like you were just hit with a left hook. PUSH the bike enough so that your lungs burn but you can start right in on the cleans. No breaks on the cleans -- it's only 15 reps. This was faster than I thought -- as RX'd was 20 calories and 20 cleans -- if I try this again, should be able to do RX with goal of keeping both rounds sub-4:00.