Buy in: 30 calories on the Assault bike (unless you did it last week). Don't be a coward. Once you're done making excuses- 30 calories on the Assault bike.
Unloaded barbell complex 5 reps each- Snatch grip liftoff (barbell doesn't rise above the knees), snatch grip bent over rows, snatch grip rdl's, hang power snatch, overhead squat, hang squat snatch.
Complete 5 sets of the above complex (53/95)
then 5 heavy singles of Squat snatch from the floor. 5 attempts. That's all you get.
Finisher: 30 calories on the Assault bike you wuss (unless you did it last week).