Equipment Needed: A Torpedo or Medium Weights

Cardio:

4 Cycles:

For 3 Minutes:
10-8-6-4-2:
Thrusters
Snatches
-- in the remainder of 3:00: Air Squats

Then

For 3 Minutes:

3 Rounds:
20 Narrow Mountain Climbers
10 Push-ups
-- in the remainder of 3:00: Ground to Jump and Touch