Kettlebell high pull + Goblet squat:
1 x 5 @ moderate, fact-finding
15 x 1 @ as heavy as possible in each
High pull + Goblet squat: Focus on quick transitions between top of high pull, catch in Goblet position, and squat. Rest as needed between sets/ reps, and position considered, do not under-lift. 1 High pull + 1 Goblet squat = 1 rep.
Then:
6 Sled drag (20 yd. each @ 1/2 BW)
36 Goblet squat @ 1/4 BW
36 calories Airdyne
Move and breathe mechanically, and interrupt squat set as needed to keep position and power. Time on the bike is a sprint, not a jog.