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Strength
Work to heavy set of 3 Touch and Go Power Cleans
5 x 3 TnG Power Cleans
Then…
5 x 10 Banded Pull Apart

Conditioning
5 Rounds for Time
10 Russian KB Swings (53/35)
12 Knees to Elbows
16 Wall Ball Shots (20/14) (10/9)

Endurance

Run:
*5 X 800s up to 3 min recovery
*12 X 200 starting every 2 min
*5K TT
Bike:
*12 min TT rest 5 min and repeat
(you can do this inside of a long ride)
*15 X 30 sec on 30 sec full stop
Swim:
*10 X 75, recover 25 on back
*30 min tempo
Row:
*3 X 1K progressive, rest up to 3 min
*5K TT

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