For time

2400m Run
800m SkiErg
40m DB walking lunge @ 1 x 32.5/22.5kg
30m Burpee broad jumps
1600m Run
800m Row
40 Wall balls @ 9/6kg
30m Burpee broad jumps
800m Run
40m DB walking lunge @ 1 x 32.5/22.5kg (70/55lbs)
40 Wall balls @ 9/6kg
30m Burpee broad jumps

Time cap. 45:00

Pace. The aim is to get through the workout at a pace where you don’t have to stop (beyond strategic breaks) anywhere. It’s ok to start easier on the 2nd and 3rd runs but aim to get back to speed after about 200m latest. Don’t hesitate to break the wall balls up a bit as needed but keep the lunges unbroken. Steady work through the burpees.
Session RPE. 8/10, you should feel tired but not exhausted at the end of the workout
Intent. The running mixed focused conditioning sessions in this block will build your engine and specifically improve your running in workouts.