10 Minutes cycling - 1 min seated climb/1 min standing climb

3 Rounds of:

10 Band pull apart
10 Cross band flies
10 Band face pulls


15 Minutes:

10 Barbell bench press
10 Landmine stationary lunges - each leg
5 Snatches - each arm

10 Minutes:

8 Double KB cleans with a 30 second racked position hold at the end
10 T- push ups
10 KB racked walking lunges
20 TRX hammies