Power Endurance

10:00 row/ski erg
3 x 5 Wall Squat
2 x 5 Goblet Squat
2 x 10 Shoulder Opener
2 x 5 Cuban Press
2 x 30m OH Walking Lunge

Then
5x OH Press +
10x Ball Slam @ ?# +
15x KB Swing @ 40-62# KB
11 rounds
No rest for time

Then
5x Front Squat @ 80% 1RM+
30 Sprint on Airdyne, C2, or Ski Erg
The number of rounds is the number of minutes it took you to do the first event. (:

Cool Down

Athletes: Ants, Ryan, Ian