deadlift + hang clean + front squat @ 95#, 1 triplet every 30 seconds for 10 minutes
(computer for concept 2 rower is out so...)
p1. airdyne for calories
p2. fat rope tension on blue band (hold arms out straight with band taught but not stretched, when airdyne starts, pull fists to hips and hold on)
initial plan was for 45 calories, 3 rounds. actual work went like this: 45 cal first round, 30 cal second round, 15 for 3rd round.
cooldown w/ weighted pullups and deadhang games (hang KB off band, dead hang w/ 96# bouncing beneath you)