Endurance:  Dynamic Drills – 1 mile run

Warm Up:  O-bar row 8-8-8-8

Working Capacity:  5 rounds

• 5 hspu
• 8 chin ups
• 12 burpees

O-lift Skill: 

• Warm up:  Squat hold 3; bounce 3 (3 reps)
• Jump squat hold forward 4 backward 4 x 2
• Drop sets with o bar; hold 4 bounce x 3

Clean 1 – full squat clean 1 = progressive build to 1 RM.

Durability:  4 rounds

• 10 wall squats
• 10 oh wall squats
• 10 wall ball situps

Endurance:  Dynamic Drills – 1 mile run

Synovial Fluid Warm up then; 15 sec squat hold/15 sec jump squat x 2

Phase I:  10.9.8.7……3.2.1 (10 of each then 10 sec rest, 9 of each then 10 sec rest, etc.  After 5th rep no rest)

• Push up
• Jump squat

Kettle Bell Working Capacity

• 4 rounds
• 15 american swings
• 10 double swing pull
• 5 TGU each arm

Durability: 

• 36 reps of each
• squat
• squat jumps
• lunge
• lunge jumps