10:00 Warm Up Mobility/Stability
 2×8 Shoulder Opener
 2×5 Cuban Press
 3×5 Wall Squat 2×6 Goblet Squat 2×5 Push Up Then:
 5x Back Squat
 5x Chest Press X5 Rounds
 Then: 8x Flying Burpee 10x/side Side Plank Hip (or Leg) Lift 30-60s Mountain Climber X4 Rounds Then: 2000m Ski/Row for time

10:00 Warm Up Mobility/Stability
 2×8 Shoulder Opener
 2×5 Cuban Press
 3×5 Wall Squat 2×8 Good Morning
 Then:
 5x/leg SLSLDL 5x/side Landmine Russian Twist X5 Rounds Then:
 8x Box Jump 30s Ring Support 10x Sit Up (can be weighted) X4 Rounds Then:
 5x200m Ski/Row; 1:1::Work:Rest

10:00 Warm Up Mobility/Stability 
2×8 Shoulder Opener
 2×5 Cuban Press
 3×5 Wall Squat
 3×6 Goblet Squat Then:
 5x Front Squat 5x Pull Over X5 Rounds
 Then:
 8x/arm Piston Strict Press 30s Plank Shoulder Tap 60m Farmer’s Carry 60s Jump Rope X4 Rounds Then: Cool Down with Mobility work