10:00 Warm Up Mobility/Stability 
2×8 Shoulder Opener
 2×5 Cuban Press
 3×5 Wall Squat 2×8 Good Morning (PVC behind shoulders) 2×8 1-arm OH Press & Stretch (knee-down lunge or standing) 
Then:
 5x Deadlift 5x Pullover (Heavy)
 X5 Rounds Then: 8x Box Jump 20x (total) Kayaker 45s Step Back Lunge 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 Half-kneeling OH KB Press (KB upside down for extra stability work) 2×5 Push Up
 Then: 2x/side TGU 4x Chest Press (Floor, Bench, BOSU) X6 Rounds
 Then: 8x Goblet Squat 10x Anchored Leg Lower 6-8x Body Row X4 Rounds Then: 5x200m Ski/Row; […]

10:00 Warm Up Mobility/Stability
 2×8 Shoulder Opener
 2×5 Cuban Press
 3×5 Wall Squat 2×10 Squat Jump (easy)
 Then: 5x Box Jump (work up to max. height)
 5x KTE or 10x Feet to Hands X5 Rounds Then: 30-20-10: KB Swing Split Jump (total, not per side) Calories @ Machine Then: Cool Down + Stretch