For Time:
100 Double Unders
60/48 cal Assault Bike 
100 m  Single Dumbbell Overhead Walking Lunges (22,5/15kg)
60/48 cal  Assault Bike 
100 Double Unders

Train

For Time:
100 Durchschläge Springseil 
60/48  cal Row/Ski or Bike  
100 m  Single Dumbbell  Walking Lunges (15/10kg)
60/48  cal Row/Ski or Bike  
100 Durchschläge Springseil 

*Score = Time it takes to complete the workout

After Class 

Strict Press:
4 Sets of 5 @ 70% 1RM
1 Set of 5+ @ 70% 1RM
[Leave 2-3 Reps In The Tank On Max Set]