Strength10 min easy on Ski Erg
3 x 5 wall squat
2 x 10 goblet squat
2 x 10 shoulder openers
2:00 30/30 push press with 2 @ 15# DB
2:00 30/30 squats
4 x 20m OH Walking lunge 2DB@20#

Then:

SLSLDL work up in weight per usual

then 6 x 2, at 80-90% of previous max as appropriate.

Then:
15 x DL @ 60% 1RM + 10 Pull ups + 2:00 Ski Erg  (Go hard pace) + rest 1:00
x7 rounds

Later 45- 60min Recovery Endurance

Athlete: Ben