1.) Mobility and the MedBall
7 minute AMRAP
8 cal Assault Bike
10 Ring Dips
12 Medicine Ball Clean & Wallball Toss 20/14lb
note: medicine ball must touch the ground each rep 
Quad Smash/Couch Stretch
7 minute cap
3 rounds
2 Wall Walks
20 Medball Abmat Sit-ups 20/14lb
50m Shuttle Sprint (10m increments)
Lat Smash/Shoulder Smash
7 minute AMRAP
7 Handstand Push-ups
14 Medball Overhead Walking Lunge 20/14lb
7 cal Row
Adductor Smash/Calf Smash
*2.) Every 30 seconds for 5 minutes 3 Snatch @ 115/85lb
*3.) 5 rounds
50 Double Kettle Bell Cary Overhead Walk 1/0.5 pood
20 Kettle Bell Snatch (10 each arm) 1/0.5 pood
*4.) Switching Every 2 minutes for 12 minutes
2 minutes Sled Pull 2×45/45
2 minutes Sled Push 45/25
*5.) 3-3-3 Jerk from blocks, rest no more than 3 minutes between sets
note: warm up to heavy triple and add load each round bar is meant to be on you the entire 3 reps
*6.) 5 rounds
15 Hip Extension
10 Single Arm Dumbbell Push Press 60/40lb (5 each arm)
20 Banded Twist (10 to the left 10 to the right)
*7.) 3 x 15 Reverse Hyper