Start off today with 3 front squats on the minute for 10 minutes. Use about 60% of your one rep max.
Rest 5-10 minutes and then perform the following:
With a running clock, perform the following for 18 minutes
Odd minutes: 5 dumbbell ground to should with heaviest dumbbell you can manage and 3 burpees
Even minutes: 5 power cleans as heavy as possible and 3 burpees
Good luck! Post results and loads to comments!!!