Move

1) 3 Power Cleans every 1:30 for 3 Sets at technical load

2) 30 Minute Time Cap
5 Rounds: Bike (1:30 Work + 30 Sec. Rest)
5 Rounds: Row (1:30 Work + 30 Sec. Rest)
5 Rounds: Run (1:30 Work + 30 Sec. Rest)

Train

1) Every 1:30 x 3 Sets: 3 Unbroken Power Cleans (building)

2) Time Will Tell (30 Min. Time Cap)

On the 00:00: 100/80 Cal Bike
On the 10:00: 2000/1800 Meter Row
On the 20:00: 1 Mile Run

Stimulus

1) Power cleans should be completed touch and go. These will be quick triples so focus on form and start at roughly 65%, building as long as technique is maintained.

2) This is strictly a cardio workout. Focus on maintaining your breathing, going at a slow, steady pace. Each station should have at least one minute of rest in between before the next piece so adjust distances to allow for this.

Extra Credit
For Quality:
50 Toes to Bar
300’ Double Kettlebell Front Rack Carry (70/53)
100 GHD Sit Ups