Rest Day

Open Gym sessions @ 5.30-7am, 1.30-12.30, 5.15-7pm

15 min AMRP
10 Cals on Bike
10 Cals on Ski
10 Shuttle Runs

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

30 min AMRP
Run 200
5 PU
10 DB Pushups
15 Squats

Weightlfiting
Bench Press 5-5-5-3@70,70,70,75

Conditioning 7 min AMRP
3 HPS 135/95
5 Cals ski

Cond2/WL2 10 rds
1 Sq Clean and Jerk
1 P. Clean and Jerk @75-80
Rest 1 min

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

V1.
HPC 3-3-3-1-1

V2.
Bent Over Rows
Land Mine Waves
Banded Standing Rows 3 sec ecc
Dual DB Bent over Foys

5 min AMRP
9 Dual DB Deads
6 Dual DB Lunges
3 Dual DB  HPC
Rest 1
Repeat AMRP w 4 min AMRP
Rest 1
Repeat w 3 min AMRP

Endurance 2rds
Run 800
rest2
Then Rest 5
repeat 2 rds

Weightlfiting
Back Squat 8-8-8-6@60,60,60,65

Gymnastics EMOM 12
1) 10 HSPU/Def
2)10 Pist