Start off with 5 burpee pull ups on the minute for 12 minutes. If you have a weight vest, use it!
Rest for 5-10 minutes and then perform the following for time:
Run 400 m
12 power cleans @165/105
21 kettle bell swings @45/25
21 power cleans @135/75
12 kettle bell swings
*use only one barbell
Post results to comments!! Good luck!!