10:00 Warm Up Mobility/Stability 
2×8 Shoulder Opener
 2×5 Cuban Press
 3×5 Wall Squat
 3×6 Goblet Squat Then:
 5x Front Squat 5x Pull Over X5 Rounds
 Then:
 8x/arm Piston Strict Press 30s Plank Shoulder Tap 60m Farmer’s Carry 60s Jump Rope X4 Rounds Then: Cool Down with Mobility work
  

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

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

10:00 Warm Up Mobility/Stability
 2×8 Shoulder Opener
 2×5 Cuban Press
 3×5 Wall Squat 15m/direction Banded Lateral Squat Walk
 Then: 
5x Goblet Squat 5x Push Press
 X5 Rounds
 Then:
 6x Burpee 30s Swimmer 6x Pull Up X4 Rounds Then: “Hateful Eight”- 8x30s HARD/30s LESS HARD

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 Dip X5 Rounds Then: 
6x RMM
 30s OH Hold
 8x Pullover X4 Rounds
 Then:
 5x200m Ski/Row; 1min Rest between rounds

10:00 Warm Up + Mobility/Stability
 2×8 Shoulder Opener
 2×5 Cuban Press
 3×5 Wall Squat 3×6 Goblet Squat
 Then: 5x Back Squat 5x Bent Over Row x5 Rounds 
Then: 10x Weighted Sit Up 6x RDL 30s 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 2x30m Tactical Lunge 2×5 Push Up
 Then:
 5x/leg Step Up
 5x Chest Press
 x5 rounds
 Then:
 10x(total) Landmine Russian Twist 6x Strict Press 30s Plank 30s Sprint @ Machine x4 Rounds Cool Down with Mobility work