10:00 Warm Up Mobility/Stability
 2×8 Shoulder Opener
 2×5 Cuban Press
 3×5 Wall Squat 2x30m Tactical Lunge
 Then: 5x/leg BSSU
 5x Strict Press X5 Rounds
 Then: 15m Sled Push 15m Sled Pull (Standing, Seated, Plank) 30s Plank Shoulder Tap X4 Rounds Then: 3x500m Ski/Row; 1:1::Work:Rest

10:00 Warm Up Mobility/Stability 
2×8 Shoulder Opener
 2×5 Cuban Press
 3×5 Wall Squat 2×8 Good Morning (KB or PVC behind shoulders) 2x15s OH Hang (from Bar or Rings)
 Then: 
5x RDL 5x Pull Up X5 Rounds
 Then: 6x/side Cossack Squat 8x Chest Press (Floor, Bench, BOSU) 45s Mountain Climber X4 Rounds Then: 1000m Ski/Row for […]

10:00 Warm Up Mobility/Stability
 2×8 Shoulder Opener
 2×5 Cuban Press 
3×5 Wall Squat 2×6/side Step Back Lunge to OH Press
 Then:
 3/side TGU
 5x Push Up X5 Rounds Then:
 20x (total) Split Jump 30s Swimmer 8x Bent Over Row
 Then: 8x30s Hard/30s Less Hard @ machine