Assault Bike 8x:15 on AS FAST AS POSSIBLE on the 90 seconds
Each group bikes for 15 sec and there is a 15 second transition time between each group.

Floor Press 2×8, 2×6
SLRDL 4×10

As many reps as you can in 12 minutes
BB Thruster (40kg/30kg)
Everytime you rerack or drop the bar from the shoulders you must run 200m