10 Rep Max Dead Lift   Lacrosse Ball Mobility Between Sets   Then   6 Minutes – 250m Run – 20 Wall Balls – 250m

Rest Day

10-10-8-8-6-6 Back Rack Step Lunges (Alt. Legs)   4 x 25/20 Cals Ski Erg Between Sets   Then   5 Rounds – 30 DB Snatches

5 x 8 Bent Over Barbell Rows   Accrue 50 Handstand Push Ups Between Sets   Then   5 Rounds – 7 Shoulder To Overheads

20 Minutes To Find 1 Rep Max Power Clean   Then   15 Minutes, In Teams Of 3   1st team member Rows for as

5 x 5 Back Squat   5 x 12 Toes To Bar Between Sets   Then   4 Rounds – 400m Run – 50 Air

Every 90sec For 6 Rounds – 50m Sprint   Then   3 Rounds – 500m Slow Run – 100m Fast Run – 500m Slow Run

3+ Rounds (Not Timed) – 80m Dog Sled @ 90/55lbs – 30/20 Cals Air Bike – 40m Overhead Walking Lunge @ 20/15kg Plate   Then

Rest Day

3 x 3 Dead Lift   5 x 15 Ring Dips Between Sets   Then   10-8-6-4-2 – Squat Cleans @ 135/95lbs – Burpee –