Aerobic Work:45 min Running Clock:
9 minutes segments of Ski, Row, AD, AirRunner
As you rotate to a different machine, for another 9 minute set complete the following: 6 rounds of the following:
5 Pullups
10  Push Ups
15 Air Squats

Strength Work:
A1. Snatch Grip BTN PP X 1 + Snatch Grip BTN Jerk X 1 – Build 12 minutes
A2. SL Step Ups - DB's in FR Position - 10-12 Alt Reps
3 sets: Each individually Timed, rest 3 mins b/t
16 Dual KB DL
12 Dual KB Clean
8 Dual KB OH Alt Press
200m Run
200m Ski
200m Run