5 sets:
8 Hang Power Clean - tough
Row 150 m @ 100%
rest 1 min
(intent is quick transition; high grunt effort on clean and high power output on row)
+
5 sets:
8 Dead Lift - 50% 1RM
Pushup 20 sec
rest 1 min
(intent is high grunt effort on DL, then high speed all out on bike)
+
3 sets:
20 back extensions
30 jump switch lunges
rest 1 min