10:00 Warm Up Mobility/Stability
 2×8 Shoulder Opener 
2×5 Cuban Press
 3×5 Wall Squat 2x30m Tactical Lunge
 Then:
 5x/leg Split Squat 5x/side Kayaker (Heavy)
 Then:
 8x Push Press 30s Wall Sit Hold 8x Body Row X4 Rounds Then: 4x250m Ski/Row; 1:1::Work:Rest

10:00 Warm Up Mobility/Stability 
2×8 Shoulder Opener 
2×5 Cuban Press
 3×5 Wall Squat 2×5/side SLSLDL 2x15s OH Hang (Bar or Rings)
 Then:
 5x RDL
 5x Pull Up X5 Rounds
 Then:
 8x Burpee 10x Anchored Leg Lower 8x Pullover Then: 1000m Ski/Row for time 

10:00 Warm Up Mobility/Stability
 2×8 Shoulder Opener
 2×5 Cuban Press
 3×5 Wall Squat 2×10 Good Morning (PVC behind shoulders)
 Then:
 5x/leg SLSLDL
 5x Dip X5 Rounds
 Then:
 30s V-Sit Hold 6x Bent Over Row 8x/arm Piston Chest Press (Floor or BOSU)
 Then: 
8x20s HARD/10s REST