Alternating On the Minute x 12 (6 Rounds):
Even Minutes (0-2-4-6-8-10) - 5 Bench Press Repetitions (75% body weight)
Odd Minutes (1-3-5-7-9-11) - 5 "Touch and Go" Power Cleans (75% body weight)
-then-
On the :30s x 10 Sets:
2 Deadlifts (1.5x body weight)
*every 30 seconds, two reps
5 Rounds for time of:
30/24 Calorie Assault Bike (30 guys/24 girls)
15 C2B Pull-Ups
10 Burpees
5 sets of 15 GHD Sit-ups