Deadlift 

3 sets
10 reps @ a challenging load
rest 3-4min

Sport BB Cycling 

2 rounds
10 power snatches 95/65
8 BFB
right into
2 rounds
10 thrusters 95/65
8 BFB

AER - Cardiac Output

40 min of continuous cyclical work with HR between 130-150.

40 min Row, bike, or ski
every 8min perform
10 wall balls 20/14
10 box jumps 24/20
10 KB swings 53/35

Buns of steel

4 sets
12 reps (6/6)
reverse stepping lunges from a plate (bar in front rack)