Endurance:  Dynamic Drills/ Run 1 mile

Warm Up:    21-15-9

• Wall Balls
• Hand Stand Pushups

Working Capacity:

• Run 800m
• 50 Dead lifts
• 50 Push Ups
• 50 Box Jumps
• Run 400m
• 50 Power Cleans
• 50 Floor Wipers
• 50 Pullups
• 800m run

Durability:

• 50 GHD

Endurance:  Dynamic Drills/1 mile run

Warm Up:  BB Plex 65-75-85lb. ( 4 of each weight)  = Dead lift, Row, Clean, Front Squat, Push Press, Back Squat = 1

Strength:  3 RM Push Jerk

Stamina:

• 3 Push Jerk 90% max
• 5 Manmakers

Working Capacity:

• 21-15-9
• Full Squat Clean 95lb.
• Pull Ups.

Core:  3 rounds

Plank Hold 1 minute/ rest 1 minute
Side Plank Hold  1 minute/ rest 1 minute