warm up
slam ball
rolling abs
rotate bike / ski ergo / battling ropes / clubbells

mobility
shoulder mobility circuit

skills
wide push ups – narrow push ups – hands together pushups – alternatin sides push ups – one hand push ups

strength
bar mu me
OHS R1m

WOD
with a training partner
run 400m
farmers walk – L hold
row 1000m – plank hold
kb swings – pull up hold
firemens carry 200m
run 400m