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

V1.
5rds
7 Thrusters A)135/95, B)115/75, C)95/55
Run/Row 200
Rest 2

V2.
6rds
5 Thrusters A)95/65, B)75/55, C)65/45
5 HPC
5 Front Squats
Run 200 

Weightlfiting
A1) Bench Press 5-5-5-3@74,74,74,79
A2) LM Rows 8-8-8-8
B1) 15-20)3 Clapping Pushups /Assisted Band
B2) 10-10-10 Dips *option w knee raise (core)
Gymnastics 3-5rds
2 mins of HS Walks 
3 mins rest 
20-18…10 Cals Ski
*after each set 30 DU 

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

30-20-10
DB Snatch 50/35, 70/50
T2B/ Raises

@ min 10
30-20-10
Cals on Bike (21-14-7)
RKB 70/55

@ min 20
30-20-10
Single DB Jerk 50/35, 70/50
Shuttle Runs

Weightlifting
Jerk 3-3-3-3@77-83
EMoM 8
Power clean and Jerk + 4 BoB @ 75

Conditioning / Endurance 4rds
Row 400m,Rest 1
then, Rest 4 and repeat 4rds 2 more times
Body Building 5rds
20 sec on 40 sec off
Squatting KB Curls 

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

V1.
A1) Back Squat 8-8-8-6@64,64,64,69
A2) Stict Press 8-8-8-6

V2.
4-5 sets
Landmine Lunges (Gob.) 8/8
Landmine Thrusters 10
15 Back Ext + Pulse /Weighted

3rds
30/27 Cal row
30 Step Overs RX+) Jump

Weightlfiting
Snatch Hi Pull + Sq Snatch 1-1-1-1-1@75+

Conditioning/Gymnastics 7 min AMRP
2 DB/KB Snatch
2 OH Squats
12 ft HS Walk DnB

WL2/ Bodybuilding 2-3rds
Barbell Split Squats 8/8
Good Mornings 8
Burnout Wedeged Gob Squats
Bike Erg 50-75 cals