Endurance:  Dynamic Drills

Warm Up:  TGU 10 minutes

Strength & Stamina:  5 rounds

• 4 Squat Clean @ 90% 3 RM
• OH 45lb. walking lunges (r/l)
• Hip Mobility Drills

Working Capacity:  AMRAP 15 minutes

• 10 Thrusters
• 20 Pullups
• 25 SDLHP  KB

Durability:

• 50 GHD
• 50 Back Extensions

• Endurance:  Dynamic Drills/1mile Run

Warm Up:  50 pushups;40 squats;30 situps;20 wall balls;10 pullups

Strength & Stamina:  5 rounds

• 4 Back Squats 90% of 3RM
• 8 Dangers
• Jingle Jangle

Working Capacity:  AMRAP 20 minutes

• 4 Power Snatch
• 8 Handstand pushups
• 12 KB Swings

Durability:

• 100 Situps
• 100 Flutter Kicks