Rest Day

Open Gym sessions @ 5.30-7am, 11.30-12.30, 5.30-7pm

5rds
Run 200
Rest 1
20 RKB
Rest 1
20/14 Cals on Bike
Rest 1

Sessions @ 5.15,6.15,8.15,11.30,4.30,5.30,6.30

Run 800
50 Pullups
Run 800
50 Thrusters A) 95/65 B) 75/55, C) 65/45
Run 800
50 HPC 

Weightlifting
Clean Shrug + Sq Clean 1-1-1-1-1-1@65-75

Body Building 2-3 sets of
1) 20 Hammer Curls
2) 20 DB Laying Tri Ext
3) 20 Band Pull Downs (Kneeling Curl)
4) 20 Banded Standing Tri Ext

Sessions @ 5.15,6.15,8.15,11.30,4.30,5.30,6.30

V1.
A1) Back Squat 3-3-3-1@80-80-80-85
B2) Max Effort HSPU/ Dual DB Jerks 50/35

V2.
3-4rds NFT
10 Back Squat
10 Back Rack Lunges
10/10 Single Leg Landmine RDL
Machine for 30-50 Cals

12 min AMRP
10 DB Snatch 50/35, 70/50
10/7 Cals on Bike
20 DU/SU

Body Building/WL 
DB Split Squats 10/10)3

Conditioning
50-40-30-20-10
Ski
Row
Shuttle Runs

Cond2. 3-5 sets
30 sec on 30 sec off (Lengths)
1) Single Arm Farmer Carry
2) Switch
3) SB Shoulder Carry
4) Switch
5) SB Bear Hug Carry