Strength

Every 4 minutes for 4 sets, complete:
Deadlift x 5 reps @ 60%, 65%, 70%, 70%
DB Shrugs x 20 reps
Banded Face Pulls x 15 reps

Conditioning

As many calories as possible in 15 minutes:

From 0:00-5:00…
50 Deadlift (115/75)
Max Calorie Row

From 5:00-10:00…
40 Hang Power Clean (115/75)
Max Calorie Row

10:00-15:00…
30 Shoulder to Overhead (115/75)
Max Calorie Row

……….

BURN

For time:

21-15-9 of…
DB Push Press
Calories on Bike

– rest 3 minutes –

15-12-9 of…
DB Push Press
Calories on Bike