1 mile run At 10 min: 3 rounds: 15 KB Around The Worlds (each side), 1.5/1 pood 12 Lateral Bar Burpees 9 Thrusters, 115/85 [...]

A. Body Armor: 3 Sets: 30s Front Rack Double KB Static Hold 30s Double KB Front Squat Hold Max L-hang B. Conditioning 27-24-21-18-15-12-9 Sit-ups Cal [...]

  A. Overhead Squat Every 1:30 x 5 Sets: 1 Pausing OHS (2 sec in bottom) 1 OHS -@60%, 65%, 70%, 75%, 75-80% of max [...]