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

10:00 Warm Up Mobility/Stability 
2×8 Shoulder Opener 
2×5 Cuban Press
 3×5 Wall Squat 2×5/side SLSLDL
 Then:
 5x Deadlift 5x Body Row X5 Rounds
 Then: 
8x Headcutter 10x (total) Windshield Wiper 8x Floor Press
 Then: 3x500m Ski/Row

10:00 Warm Up Mobility/Stability
 2×8 Shoulder Opener 
2×5 Cuban Press 
3×5 Wall Squat 30m OH Walking Lunge (Fwd, Bkwd, Switch arms)
 Then: 3x/side TGU 5x KB Swing X5 Rounds Then:
 30-20-10
 Ball Slam
 Deck Squat
 Calories @ Machine Then: Cool Down + Stretch