Warm-up:

30 Calorie Light Bike or Row

then

5-4-3-2-1:
Spiderman and Reach, each side
Russian Baby Makers

Strength:

Sumo Deadlift

5×5 increasing weight

Conditioning:

8 Rounds, On the 3:00:

Odd Rounds
18/13 Cals Bike
10 Burpee Broad Jumps 3’/2′
Even Rounds
21/15 Cals Row
10 Burpee Broad Jumps 3’/2′

Score is slowest round.