Gotta keep that flywheel spinning!
5 superset rounds on a 3 minute clock:
3 hook grip deadlift (start at 100% of your 1rm power clean and ascend)
10-20 second L-sit
*Deadlifts should be performed as three touch and go reps with a controlled lowering after the third lift.
Both for time:
1k ski or 2k bike (90% effort)
-3 minute rest
500m ski or 1k bike (100% effort)
*Immediately after finishing, start a 3 minute cooldown ski or bike.