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:
 5x/leg Step Up 5x Push Press X5 Rounds
 Then: 20x (total) Landmine Russian Twist 8x Body Row 6x Push Up 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 2×6 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