100 meter shuttle

15 pushups

10 rounds every 90 seconds

3 rounds

25,20,15,

Wallball

KB Swing

Goblet Squat

500 Meter Row

5-5-5-5-5 

Add weight each round

25 Toes to Bar

Deadlift     

Rest 3 minutes between Rounds                         

Bench Press 10-08-06-04-02

Bench Press

Back Squat 

Toes to Bar

Deadlift                              

200 meter run  

Wallball

KB Swing

Goblet Squat

Row

shuttle

pushups

Overhead Squats

3-3-3-3-3

5 rounds

50 yard sled push 10 Thrusters

Snatch Balance 3-3-3-3-3

Alternating 5 minutes for 20 minutes

5 Pistols

1 rope climb

5 KBell Snatches 1 Clean and Jerk

Pistols

Rope Climb

KBell Snatches

Clean and Jerk  

Snatch Balance

Sled Push

Thrusters

Overhead Squats

Row