Endurance: Dynamic KB movements (good mornings, leg swings, arm swings, etc) + 800 m run

Dynamic Drills and 800m run,

Endurance:  Dynamic Drills ROM – run 1 mile

Warmup:  2 rounds:   20 squats / 20 rollovers / 20 oh squats / 20 wallballs

Working Capacity:  5 rounds for time

• 40 double unders or 80 regular
• 30 box jumps
• 20 sdlhp KB

Durability:  20 GHD/20 Back Extensions/ 20 OH wall squats

Endurance:  Dynamic Drills – ladder work; run 1 mile

Warm Up:  50 air squats – 400m run

Stamina:  5 rounds

• 3 front squat at 90% of 3 RM
• 10 jumping lunges (5 each leg)
• 50m bear crawl

Working Capacity:  3 rounds

• 10 1-arm snatches
• 20 hi pull
• 200m sand bag run

Durability:

• 20 4 ct flutter kicks
• 20 good mornings
• 20 leg levers

Endurance:  Dynamic Drills – 800m run

WarmUp:  30 sec x 3 rounds

• swing
• halo
• hot potato
• figure 8

Kettle Bell Combat

3 rounds

• Snatch x 5 each hand
• Clean & Jerk x 5 each hand
• Front squat x 10
• Reverse Lunge x 5 each leg
• Hi Pull x 10
• One arm row x 5 each hand
• Two hand swings x 10

Durability:  2 x stations

• bosu squat
• oh wall squat
• russian twist
• trasher

Endurance:  Dynamic Drills ROM – 1 mile run

Warm Up:  15-10-5

• HSPU
• Ring Dip

Working Capacity: 4 rounds

• 1 x bar bell complex = 6 deadlifts; 6 hang clenans; 6 front squats; 6 push press; 6 back squat
• 400m run or 800m row

Durability:

3 min MAX situps

Endurance:  Dynamic Drills – 1 mile run

Warm Up:  10m “Cyndy”  AMRAP

• 5 pullups
• 10 pushups
• 15 squats

Working Capacity:    5 RFT

• 50 ft. 45# Obar lunging steps
• 21 burpees

Durability:  4 rounds

• 10 GHD
• 10 Back Extensions

Endurance:  Dynamic Drills – 1 mile run  or 1500m row

Warmup:   3rounds

• 10 squats
• 10 pushups
• 10 pull ups (jumping)
• 10 sit ups
• 10 jumping squats

Working Capacity:  AMRAP 20 min.

• Shoulder Press  x 10
• Box Jumps x 10
• 400m run 
• Burpees x 10
• Renegade Row x 10
• KB Swing x 10

Durability:  3 rounds

• 10 Slashers (r/l) with KB
• 10 windmills (r/l)
• 10 wall squats