As many reps as possible in 25 mins of:
Bike Calorie, 5 mins
–then–
AMRAP in 5 mins of:
5 Power Cleans, 135/95 lbs
10 Box Jumps, 20/14 in
30 Double Unders
–then–
Row Calorie, 5 mins
–then–
AMRAP in 5 mins of:
5 Bar Muscle-ups
12 Alternating Lunges
30 Double Unders
–then-
Run, 5 mins

Post Work
Accumulate the Following in as few sets as possible:
50 Dumbbell Overhead Tricep Extension
30 Narrow Stance Band Distracted Squat
50/side Lateral Leg Raise
Loading and effort should be RPE 5-6/10