Cameron Wurf and contenders at Kona.

Great Article on Camero Wurf, he just won the Ironman Italy , in 7:46 .  Its going to be a great race.
https://www.ridemedia.com.au/features/wurf-training-for-triathlon-with-cycling-champions/?fbclid=IwAR3gUaW_aPPm_MOaHpINFxf0rlVdUSR0sh4O6EE74kOFQNGmxW6bMbuIh5Y

Devil Pressers and Box Step ups.

The DEVIL Press.  AMRAP this exercise, pick a time limit based on your conditioning.

Rated one of the most difficult exercises. Devil Pressers, combines the snatch, squat and burpee in one movement. Then if you add Box Step ups on a 24 inch box for males, 20 inch for females.  Scale the dumbbells to your level. But try to do as many possible in a 16 minute time limit. Exercise format, 2 Devil presses, 2 Box step ups with dumbbells at the side 4 -Devil presses, 4 Box step ups with dumbbells at the side, and so on, 2,4,6, 8, 10, 12 keep going until your 16 minutes is up. Rest in the 16 minutes.  Get your PUKE bucket ready.
TO RX this workout you will need to use 35lb  for female and 50lb for male.  I myself have done it several times and I am using 25lb dumbbells and eventually build up to 50lb.  Awesome workout have a great day.

Benefits of Ice Immersion Therapy for Recovery.

https://www.tonyrobbins.com/health-vitality/the-power-of-cold-water/