Pull, Squat, Carry; Endurance A) Prep Flow and crawl 3 rounds, 10 reps each: Swing Squat Haloes Crush presses Crush curls Bottoms up presses B)

Push, Hinge, Ground Work; Strength, Anaerobic, Ab Isolation A) Prep (20) Flow and PVC pulses/rotations 3 rounds 10+1 swing and squat 3/3 bottoms up presses

Pull, Squat, Hinge, Ground Work; Endurance; Chassis Integrity A) Prep Flow and Crawl 2×10 each: Swing, Squat, Haloes, Crush Presses B) Strength 5 Rounds, Complex

Push, Squat, Carry; Strength; Work Capacity; Ab Isolation A) Prep Crawl, PVC 3 rounds 10+1, 3/3 haloes, 3/3 bottoms up presses B) Strength RFQ20 8/8

A: prep Flow Crawl 3 rounds of 10+1, 5/5 haloes, 5/5 bottoms up presses B: strength EMOM20, alternating 5 front squats 5 see saw presses

A) Prep Flow and crawl 3 rounds 10+1 swing and squat 5+5 haloes 5+5 bottoms up presses B) Intervals (Anaerobic Lactic) 4x 3x 30s15s Sandbag