Sessions @ 8, 12.30

35 min AMRP
30/21 Cals on Bike
30 GHD Pulses/Weighted 25/15
30 Cals on Rower
30 Wedged Gob Squats
30/21 Cals on Bike
30 KB Alt KB Offset Pushups
30 Cals on Rower
30 Back Ext Pulses/Weighted

Sessions @ 7,8,9,10

Team
Lunge 200m
*while one person lunges, the other will Run as many 200m rds possible
** teams may alternate as often as needed between lunging and running
*** RX+) wear a vest

15 min AMRP (Team)
12 Deadlifts
9/6 Cals on Bike
6 Jerks
A)135/85, B)115/75, C)95/55, RX+)155/105

Weightlfiting
A1) Back Squat 8-8-8-6@62,62,62,67
A2) Bench Press  8-8-8-6@62,62,62,67
WL2 3-5sets (post WL1)
Landmine Single Arm Rows 8/8
LM RDL's 8
LM Single Arm Press 8/8
LM Lunges 8/8

Endurance 3rds
Run 1 mile
Rest 3

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

7 min AMRP
3 Dual Devil Press 35/20, 50/35
6 Dual DB HPC
9 Front Squats
12 Shuttle Runs

Rest 3
10 mins to Run 1200/1600m

@ min 20
Repeat 7 min AMRP

Weightlfiting
A1) Back Squat 8-8-8-6@62,62,62,67
A2) Bench Press  8-8-8-6@62,62,62,67

Conditioning 10 min EMoM
1) 10 PU/C2B
2) 10 Hanging DB/KB Sq Snatch

WL2 3-5sets (post WL1)
Landmine Single Arm Rows 8/8
LM RDL's 8
LM Single Arm Press 8/8
LM Lunges 8/8