3 rounds of:
20 seconds/arm clock stretch
20 seconds/arm bottoms up waiter walk @ 15 lbs

Every 2 minutes:
3 power snatch + 3 overhead squat @ 65-70-75-80

Then 10 min AMRAP:
200 Double Under buy-in
Max unbroken thrusters, 5 burpees if the barbell hits the ground
7-8-6-4 (+15 burpees)

Then Assault Bike:
9 rounds of:
15 seconds hard work
90 seconds recovery easy pedal
104 calories total