Endurance:  Dynamic Drills ROM – Run 1 mile or Row 1500m

 Warm Up:  30 squats/20 rollovers/30 oh squats

Working Capacity:  For time

Row 30 calories
Thrusters 30 reps
18 pullups
30 kettle bell swings 53#/35#
Row 20 calories
Thrusters 20 reps
12 pullups
20 kettle bell swings 53#/35#
Row 10 calories
Thrusters 10 reps
6 pullups
10 kettle bell swings 53#/35#

Durability:  50 situps/50 flutter kicks

O-Lifting 12noon

Endurance:  Dynamic Drills – Run 800m

Warm Up:  TGU 5 min

 Strength:  8-5-5-5-3-3-1-1 increasing load every set to end with 1 RM

Working Set:

Run 400m

21-15-9 Power Clean & Jerk/pullups

Run 400m

Durability:  Hip Mobility Drills

Dynamic warm-up :