After a quick five minute or so warmup (coach choice) start the clock.
For 6 minutes run out one door, to the fence, back in the other door and keep cycling.
When the clock hits the 1, 2, 3, 4, and 5 minute marks do 10 walking lunges wherever you're at. Keep moving.
Spend the rest of the class working on 10 sets of 3 reps Overhead Squat at 50% of your 1RM.
Racks are optional.