WOD:

#gone in 60 seconds

Three sets for max calories/reps of:

60 seconds of Assault Bike for Calories
Rest 60 seconds

60 seconds of Toes to Bar
Rest 60 seconds

60 seconds of Rowing for Calories
Rest 60 seconds

60 seconds of Burpee Box Jump Overs (24/20)
Rest 60 seconds

STRENGTH:

Every minute, for 10 minutes (10 sets):

High Hang Snatch + Hang Snatch + Snatch

Build over the course of the 10 sets to something heavy for today.

UnLoaded (Non Barbell) Option:

Every minute, for 10 minutes:

8 Plate Ground to Overhead + 8 Plank Taps (R/L=2)

Three sets for max calories/reps of:
60 seconds of Assault Bike for Calories
Rest 60 seconds
60 seconds of Strict Pull-Ups
Rest 60 seconds
60 seconds of Rowing for Calories
Rest 60 seconds
60 seconds of Burpee Box Jump-Overs (24″/20″)
Rest 60 seconds