Sleds
4 rounds:
20yd Sled Push Shuttle 135/90
40yd Sled Push Shuttle 
60yd Sled Push Shuttle 
80m Air Runner Sprint
200m Walk
(alternate with a partner following each distance)

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FitEssentials
Close Grip Bench Press 5-5-5-5
* :30 AMRAP Strict Pull-Up after each set
 
4 rounds for reps:
:40 Burpees
:20 Rest
 
(rest 6:00)
 
4 rounds for cals:
:40 Row
:20 Rest
 
(rest 6:00)
 
4 rounds for reps:
:40 DB Thruster
:20 Rest
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Weightlifting
Snatch Drills
(15 min practice)
 
2-Position Pull + Snatch
6(1+1) -choose weight-
(2 position – hip/floor)
 
Power Jerk + Jerk
5(1+2) -choose weight-
 
GHD Sit-ups
4×20 
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“All growth depends upon activity. There is no development physically or intellectually without effort, and effort means work.”
~Calvin Coolidge