Ski/Row/Bike/Run

5 minutes easy pace 65-70% MHR

Into: 2 Rounds

10 x Worlds Greatest Stretch 

10 x Pillar to Plank

10 x Hand Release Push Ups

3 Rounds

A1) 10 x Dual Dumbbell Hang Clean

A2) 12 x Single Arm Dumbbell/Kettlebell Floor Press

A3) 10 x Single Arm Dumbbell Skullcrushers 

1 Min Rest

22 Minute Running Clock 

(Individual) Every Minute Complete The Following 

8 Rounds
9 x Dual Dumbbell Hang Clean @22.5/15kg
6 x Burpees 

Then 

Teams of 3 

3km Ski Erg 

• Every 2 Minutes, 1 person completes: 5 x Burpee Box Jumps