Warm-up
1:30/1:00/0:30 each @ increasing pace
1) SkiErg
2) BikeErg
+
Barbell warm-up
2 Rounds
5 Hang muscle cleans
5 Strict presses
5 Good mornings
5 Push presses
5 Front squats
5 Hang power cleans
5 Push jerks
+
2 rounds
5 Rope climb pull-up
10 Lateral Romanian lunges
5 Kneeling jumps
+
Build to workout weight for barbell movements and the SB carry
* Practice few rope climbs and burpee box get overs between sets
+
@ workout weight
8/6 (cal) SkiErg
4 Power clean and jerks
8/6 (cal) BikeErg
4 Thrusters
2-4 Burpee box get overs
10m SB carry
1 Rope climb