Work

“Breaking Bad”
21-18-15-12-9-6
Calorie Row / Bike (-3 reps)
DB Thrusters @ 45/30 / Goblet Squats / DB Push Presses

CompTrain

Barbell Cycling
On the 0:00 – Clean Complex @ 45%
On the 4:00 – Clean Complex @ 50%
On the 8:00 – Clean Complex @ 55%
On the 12:00 – Clean Complex @ 60%

Clean Complex (Without Dropping Bar)
3 Rounds: 
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean