every :45 seconds

warm-up with some bike riding, running and other stretching, throwing, rolling, jumping and crawling

then

21-15-9

bench press @ 165# +

single legged back extension

then

185# clean, squat, jerk every :45 seconds for 10 rounds

then

5 minutes @ each station for max reps

squat

push-ups

jumping pull-up

slam ball

row