4 rounds
top of every 3 minutes
3 tough hang power cleans (focus on loading hamstrings, getting over bar and getting vertical)
60 sec. max ski erg/ rower/ or bike

rest 3 minutes (actively, walking around or on a bike)

4 rounds
top of every 3 minutes
7-9 bench press
200m run

rest 3 minutes (actively, walking around or on a bike

5 minute amrap
50m sled push
35 double unders
20 sec. plank hold