Workout:
1)
Barbell Cluster:
3x Clean +
3x Front Squat +
2x Jerk +
30-sec AirDyne/ Row/ Ski Erg/ Flying Burpee
Every 90 seconds for 10 minutes (7 rounds)
The faster you do the work the more rest you get
The faster you do the work the more rest you need
The faster you do the work the deeper the hole you dig

2)
Dumbbell Cluster:
3x Hi-Pull (from floor) +
3x Front Squat Push Press +
30-sec AirDyne/ Row/ Ski Erg/ Flying Burpee/ Rope Pull
Every 90 seconds for 10 minutes (7 rounds)
2x 30# DBs minimum load

3)
KB Cluster:
3x Two-hand KB Clean & Jerk +
3x Goblet Squat (KBs in Rack position) +
30-sec AirDyne/ Row/ Ski Erg/ Flying Burpee/ Rope Pull
Every 90 seconds for 10 minutes (7 rounds)
2x 30# KBs or 1x 70# KB minimum load