Time: 20

400m run
1min Squat hold
12 Rkbs (light)
12 Goblet Squats
5 Broad Jumps
x2 (heavier on 2nd round)
Power Clean Review (cycling)

Part 1
Time: 40
Primary: Ventilation - Secondary: Ventilation

30 minute AMRAP
10 Power Cleans 95/65->75/55->55/35->Rkbs
15 Front Squats 95/65->75/55->55/35->Goblet Squat
20 Burpee over bar->Bodybuilder->To a box
25 Box Jumps 24/20->20/14->Step-ups
400m Run

This is a mix between Long Aerobic Power and Stamina (particularly in the legs). There should be high consistent breathing with sustained bouts of muscular burn in the legs.

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