Buy in: Unloaded barbell clean progression. Progressively load your barbell doing sets of 3-5 reps touch and go clean and jerk to prepare for your working set weight. Mobilize and make additional preparations as needed.
Minute 1- 7 reps clean and jerk (95/135)
Minute 2-5 strict pull ups
Minute 3- 12 burpees
After completing 5 rounds, add 1 complete minute of rest. When the clock hits 17, either-
Run 1 mile
Row 120 calories
Bike 100 calories