Aerobic Intervals

Training: 

10 sets:
30 sec row/airdyne/ski/versa climber @ 90% 
30 sec r/a/s/vc @ 50%
rest 3 minutes
 +
5 sets:
30 sec alternating Db snatch
30 sec rest
30 sec burpees
30 sec rest
rest 3 minutes
 +
10 sets:
30 sec box jumps
30 sec rest
rest 3 minutes
 +
5 sets:
30 sec air squats
30 sec rest
30 sec KB swings
30 sec rest
  

Notes: 

This is a LOT of intervals.  Almost the complete MAP 1 protocol.  Make sure you are pacing properly, leave some in the tank each interval so you've got enough to finish.  You've failed the purpose of the session if you have to take a break during an interval, or your score decreases as the rounds go on.