A. CARs (full body) - Done. Love doing this routine! 
B1. Double Unders; 120 for time x 4 sets; rest 20 seconds- Went UB on all sets and was getting 1:15, 1:14, 1:20, 1:20. 
B2. Farmers Carry; 120' x 4 sets; rest 2min (as heavy as possible) - 165#/hand for each set (went 60' down/back. I really had to grind through this! My grip strength is terrible, so this was great form me. 
C1. Strict TTB; 8-10 reps x 4 sets; rest 20 sec - Done. Did all sets of 10 reps. 
C2. Bent Knee Hollow Hold; 30 sec x 4 sets; rest 20 sec - Done. Smoked my midline. 
C3. Side Plank; 20 sec/side x 4 sets; rest 1min - Extended each set 30sec/side. Getting obliques activated really makes my hip feel stronger and stable. 
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10 Sets (keep HR bw 150-170): 
Row 90 sec
rest 30 sec 

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10 Sets (keep HR bw 150-170): 
Assault 90 sec 
rest 30 sec 

This wasn't super hard. Kept HR right at 170 bpm. Breathing felt good!

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Assault 8 Sec @ 100% 
Assault easy for 1:22
x10 sets

Completed about 12 cals each set. Been diggin these power pieces! Still needs much work.