15 Minutes at easy pace (60-70% of Max Effort)
Run, Row, Bike, Ski Erg, or Sled Walk (light)

*Athletes can choose one or mix and match.

(85%/5)5

10min EMOM:
1) 10m Walking Lunge
2) 10-20 Medball Clean

Deadlift 3x5x60%

weighted pull ups 5 x 3

Floor press 5x2x90%

12 min EMOM
3+3 clean and jerk @ 75kg/50kg

60%/3
65%/2
70%/2
75%/2
80%/2
(85%/2)3

for time:
row 1000m
run 800m
du's 50

5 Rounds of:
50 Double Unders
25 Push Press 35/25kg