Crossfit

A) Every 90 seconds for 12 rounds:
1) bench press 8 reps @ challenging weight
2) 5 tempo double kb front rack squats
*Tempo 3 seconds down, 3 second pause, 3 seconds up. No pause at top. So each set of 5 should take approx 40 seconds
3) Death march holding dbs: 14-16 steps
B) Every 4 minutes for 16 minutes alternate between A and B
A) Run 400m + max burpees to a 6″ target
B) Run 400m + max slamballs (50/30lb)
*So there is technically no rest, aside from the rest you give yourself since it is max reps for remaining time.