Workout:
Row/ride 10 min @ easy pace
Then:
KB Swing
3x10 @ each weight: 44#, 53#, 60# (90 total)
Then:
2x10 One-hand KB C&J (5 each side) @ 36# - 44#
Then:
3x Hang Clean + 7x Jerk @ 70% Jerk 1RM +
2 min Ski (>500m) or Row (>550m) or Rope Pull/Sprint +
2 min rest
Three sets
Then:
5-min Intermission (includes last 2-min rest period)
Then:
6x Heavy Lunge (3 each side) +
1 min Ski or Row or AirDyne "HARD" +
2 min rest
Three sets
Then, after some rest:
15m Farmer Carry +
15m KB Bear Crawl +
15m Overhead Carry
Use 2x 44# KB
Four sets, rest some between sets
Then:
Cool down