Power Endurance

10:00 warm up
2×10 shoulder openers
3×5 wall squats
3×5 cuban press
2×5 goblet squat

Then
KB Javorek Complex
6x DL
6x Curl
6x Front Squat
6x Jerk
6x OHS
6x Snatch or Back Squat
3 rounds, increase weight each round

Then: Team Play
P1: 10x C & J + 500m Row
P2: 10x FS + 50cal Airdyne
do 3 rounds, then switch and do 3 rounds of the other

Then: Cool down