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

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 15m Sled Pull X5 Rounds
 Then: 30s V-Sit Hold 8x Strict Press 15m Bear Crawl X4 Rounds Then: 6min Sled Party or 6min Effort @ Machine (Sled Party is alternating push & pull, […]

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

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