If you are taking part of the team challenge, you could do this:
machine basic conditioning:
2 round 10 min each machine
row
ski
bike
- keep your heart rate in the blue zone or at least at the lower range of green
- after training roll and stretch
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For those who's not taking part of the team challenge:
28 EMOM
1) 5 dead lift +3 hang power clean + 2 stoh
2) 6 shuttle run (15m=1rep)
3) 12-16 toes to bar
4) rest
-1) barbell cycling: use lighter weight than in the test, try to hold on to the bar trough out the complex
-2) focus on smooth turn over
-3) toes to bar scale: legs above hip or V ups. Can be done 3-6 reps at a time. Does not have to be unbroken