Workout:
P1: 30 calories on AirDyne
P2: FLR on Rings
Three Rounds
Then:
5 minute Intermission
Then:
P1: 250m Row
P2: Farmer Carry @ 2 x 53# KB
Three Rounds
Then:
5 minute Intermission
Then:
P1: 250m SkiErg
P2: OH Hold @ Slosh Pipe
Three Rounds

Workout:
Warm up with Med Balls
Then:
5x10 KB Swing One set at each of the following weights: 35#, 44#, 53#, 60#, 70#
Then:
10x KB Swing @ 70# KB +
2:00 minute Step-up/Tuck Jump (20sec Step-up/10sec Tuck Jump) +
2:00 minute Rest
Three Rounds
Then:
5 minute intermission (including 3rd-2min rest period above

Then:
15x Goblet Squat @ 70# KB +
2:00 minute SkiErg or AirDyne (15sec Hard/15sec "Less Hard") +
2:00 minute Rest
Three Rounds
Then:
Cool Down

Workout:
Row 10 min @ easy pace
3x25 Squat
2x30m Lunge (15m forward, 15m backward, 1st 30m short stride, 2nd 30m long stride)
2x 20/40 Frog Hop (20 = work, 40 = real rest)
2x 20/40 Split Jump (20 = work, 40 = real rest)
Then:
3x10 (5 each side) Single-leg DL
One set each @ 25#, 35#, 44# KB (same side as support leg)
Then:
One set each @ 35#, 44#, 53# KB
Then:
10x KB Swing @ 53# +
2 minutes Step-up (20 sec Step-up, 10 sec Quick Step or Tuck Jump)
2 minutes rest
3 sets
5-minute intermission (includes last 2-minute rest period)
Then:
15x Accelerating Squat (Jump Squat) @ 75#, >50% of load is chain +
2 minutes Ski Erg 15/15 style, sprint/recover
2 minutes rest
3 sets
Then:
Cool down