5 minutes easy Bike/Row/Ski/Run

Then

4 Rounds

15 x Kettlebell Swing

15 x Empty Barbell Bent Over Row

5 x 60m Sprint

60 seconds rest between sets.

Then

8 x 2 Deadlift 85-90%% 1RM

plus 3 x Standing Long Jump after each set

15 minute AMRAP

5 x Back Squat 70% 1RM

200m Run

5 x Burpee