4 aggressive rounds of:
24 Tire smash @ 6lb. W, 10lb. M
4 Medicine ball shuttle run (20yd. ea. @ 15lb. W, 20lb. M)
Ball remains in-hand but touches the ground at the end of each run.
Then, 6 rounds of:
Each position break/ weight to the floor during :20 sec. round =
12 burpee, accumulated and completed at the end.
And then, 4 rounds of:
Max RPM/ Max duration Airdyne
Drive to and reach max RPM, and keep it there as long as possible. Slow to 30-40%, rest as needed (up to :60 sec. each round), and repeat. Put in what you expect to get out- keep the effort high even as output changes.