Endurance:  Dynamic ROM – 1 mile run

Warm Up:  50 – 30 -20

• Double unders/pushups

Strength:  Working 3 RM Deadlift

Stamina:  5 rounds

• 4 x deadlift
• 15x KB Swing
• 20x Box Jumps

Working Capacity:  10 minutes

• 3x Clean & Jerk
• 4x Burpees
• 5x SDLHP

Durability:  3 rounds

• 20 Back Extensions
• 20  GHD

Endurance:  Dynamic ROM – 1 mile run

Warm Up:  20 Over Head Squats 65#

Working Capacity: 

• 50 Pull ups
• 25 Thrusters 45#
• 50 Push ups
• 25 Thrusters 45#
• 50 Knees to Elbows
• 25 Thrusters 45#
• 50 Squats

Durability:  3 rounds

• 20 Wall Ball Situps
• 20 OH Wall Squats

Endurance:  Dynamic ROM – 1 mile Run

Warm Up:    3 rounds

100 m 35lb. weighted walking lunge – 50 m broad jump – 150 m run

Working Capacity:   5 rounds

• 20 Push Press 65#
• 20 Burpees
• 20 Ring Push Ups
• 20 Box Jumps

Durability:

• 50 Wall Balls
• 50 Roll outs