Endurance:  Dynamic Drills – 800m run

Warm Up:  30 squats/20 rollovers/ 30 OH squats / 20 pushups (hands must leave the floor/chest to floor)/ 20 good mornings.

Working Capacity:  6 rounds

• 5 Dumb Bell Manmakers
• 100 ft. Waiters Walk
• 200m run

Durability:  3 rounds

• 20 GHD
• 20 Back Extensions
• 10 Windmills (r/l)

Endurance:  Dynamic Drills – 800m run

Turkish Get Ups = 10m

Warmup:  Barbell Complex 4 round of 4 sets w/burpee chaser

Strength:  Find 3 RM Shoulder Press

Stamina:   5 rounds

•  3 Push Press 85% of 3 RM
• 6 Body Blast
• 200m sand bag run

Working Capacity:  3 rounds of 4m AMRAP with 1 min rest inbetween rounds

• 4 Power Cleans
• 8 Push ups
• 12 air squats

Durability:

100m x 10 sprint starts w/15 sec rest inbetween