Home Improvement

A.

Every :45 sec for 12 minutes (16 sets):
Hang Power Clean X 2 reps

B.

Every :30 sec for 10 minutes (20 sets):
Front Squat X 1 rep 

C.

4 rounds of:
Sandbag Zercher Goodmornings X 10 reps (100)
L-Sit X 30 seconds
Strict Chest-to-Bar Pull-ups X 10 reps

D.

AirDyne for 15-20 minutes @ 75-80%

compare here

Results:
A) 225 X 7, 235 X 5, 245 X 4
B) 275 + 50 lb chain weight - fast reps.
C) Complete
D) 5.54 miles - slight improvement. breathing was fine afterward.