Endurance : For Time 3rds 400m Run 30/22 Cal Row 20/14 Cal Ski 30/22 Cal Bike 30 Lunges 22.5/15kg Time Cap 30 mins

Every 3 mins for 15 mins 3 Hang Power Cleans 2 Hang Squat Cleans Workout: 15 min EMOM 1st min: 15/12 Cals Bike 2nd min: 10 STOH 50/35kg...

Strength: Back Squats Every 2 ½ mins for 5 sets 5 reps @ 75-80% Workout: 12 min Partner Bike 1k/Row 500m alternate each round 60 Wall...