Cross Training

Push Press (or shoulder to overhead)

1 x 2 @ 50%
1 x 2 @ 60@
1 x 2 @ 75%
5 x 2 @ 90%

10 minutes work to a single heavy clean

Team up with 1 or 2 other people. Rotate through until you reach a combined 100 cal on the assault bike.

20  wallball  20lb
20  Russian KB Swings 70lb
20 cal  Assault Bike

This routine combines strength training with a little cardio.

5 rounds 

3 x heavy slamball lifts to the top of 60″ box stack.   150lb ball
3 x Goblet Squat with a 120lb dumbbell

3 rounds for time

20 cal row or assault bike
20 over the box burpees
20 toes to bar