Min 1 : 12/10 Cal Bike
Min 2: 12/10 Cal Row
Min 3: 3 Power Clean and Jerks (Climbing) 

Mín 4: Rest

7 rounds

Start your weights at something pretty hard right out the gate. 60% range should do it... Then begin to add from there. You may add a little something every round or make big jumps every 2 rounds is fine too. This is only going to be as hard you make it, so don't slack.

Accessory Work

Optional Ab Piece
Partners of 2:
200 Barbell Sit-Ups
(You do 10, I do 10 style. 100 reps each in total.)