Warm up:
2 rounds
8 cal echo bike
8 inch worm push ups
10 dual DB hang clean + press
10 dual DB front squats
12 jumping lunges

Strength:
push press
7-7-5-5

Workout:
10-8-6-4-2-4-6-8-10
devil press
*5 cal echo bike between sets

Accessory:
4 rounds
8 close grip bench press
8 rolling tricep extensions
15 sec ring support hold

500 m skierg

Warmup

4x16 Alt reverse lunges with barbell
Build to moderately heavy set. (115)

Workout:
4 rounds:
Run 200m
12 dual dumbbell thrusters @2x35
9 toes to bar
6 burpees

Core: 3 rounds of
22 medball situps @20
44 medball Russian twist
:60 plank hold

Stretch

2500-yard swim at 24 Hour Fitness