5 min bike warmup (51 cals)

Clean & jerk 2-1-1-1-1-F-F-1 @ 85-115-135-145-150-(155)-(155)-155

Back squat 3-3-1-1-1-1 @ 135-145-165-185-195-205

Assault bike
6 rounds of:
15 sec hard (~70-80 rpm)
45 sec soft (~50 rpm)
(64 cals total)

3 rounds of:
10 sec hard
50 sec soft
15 sec hard
45 sec soft
20 sec hard
40 sec soft
3 min rest
(31-32-35 cals)