Warm up: Tabata Squats with barbell Barbell (empty) bent row Strength:
Every 3 minutes, for 18 minutes (6 sets) of:
Back Squat
* Set 1 – 3 reps 70% of 1-RM Back Squat
* Set 2 – 3 reps 80%
* Set 3 – 2 reps 85%
* Set 4 – 1 rep 90%
* Set 5 – 3 reps 85%
* Set 6 – 3 reps 85% Workout:
For time
800 Meter Row/ 800m Airbike/ 350 singles
150 Air Squats
800 Meter Row/ 800m Airbike/ 350 singles Postworkout: Malý závodík 
Against a 60-second running clock…
20/12 Calories of Assault Bike
Max Reps of Burpees Over the Barbell