Power

10:00 C2/AD/jump rope combo
3×5 wall squats
3×5 KB press bell up
3×10 push ups

Then
100m all out row + 10x Clean/FS/PP combo
rest as long as it takes to do the previous round
x6 rounds total

Then
20cal all out on Airdyne + 10x bench press (or KB bosu press)
rest as long as it takes to do the previous round
x4 rounds total

Cool Down: 10:00min row

Athletes: Bryce, Betsy, Carolyn, Ryan