Power Endurance

10min Airdyne
3×5 wall squats
2×5 shoulder openers
2×5 cuban press

then:
6 way BB Complex
6x Deadlift
6x Bent Over Row
6x Hang Clean
6x Front Squat
6x Push Press
6x Back Squat
6x Push Up
rest 1-2:00min btwn rounds.
increase weight each round: 65, 85, 95#

then
5x Split Squat 2 @ 20/26# KB in Front Rack + 5x Push Press same weight
Both legs and both sets of presses is one round.
10 Rounds Total

Then:
500m 1:30 Johann, 1:38 Greg
50 Cal Airdyne Kent