2 rounds for max reps of:
5 mins, max rep Barbell Movements, 95/65 lbs
max rep Bike Calories, 3 mins
Rest 2 mins

Constant Movement with a (95/65) lb barbell. You can choose any movement you want, any variation but the bar can not rest on the floor or at the hang, shoulders, or overhead for any more than :03 seconds. Get creative and have fun with this. You can make up your own complex beforehand or choose your own adventure as you go.

Post Work
3 rounds for quality of:
5 ATYTs
5 L/5 R Side Plank + External Rotations, pick load
Plank-up, 20 secs