On the 0 min: 100/80 cal ski, bike or row

On the 10 min: 3 rounds:
10 push ups
15 sit ups
60 m walking lunges

On the 20 min: 100/80 cal ski, bike or row

On the 30 min: 3 rounds:
12 hang power snatches 25/15 kg
10 box jumps 24/20”
30 s HS hold / pike HS hold