Warm-up:

1 Round:
1:30 Light Row
5 Hand-Release Pushups
10 Slow Air Squats
:30s Alternating Warrior Squats

1 Round:
1:30 Light Bike
5 Burpees
4 Box Step-Ups + Step-Downs
Good Mornings
20 Abmat Sit-Ups

Conditioning:

Part 1
AMRAP 4:
27 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

Part 2
AMRAP 4:
27 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

Part 3
AMRAP 4:00
27 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)