We're keeping a similar format from the last two weeks.  Monitor not only your progress, but your mental approach to each session.  Feedback always welcome.

Monday 
WORK CAPACITY
Warm Up: 4 Rounds of 
Leg Blaster (mini):
10x Air Squats
10x In-place lunges (5/5)
10x Jumping lunges (5/5)
5x Jump Squats
Plus...
10x Push Ups
10 Sit Ups
Instep Stretch

1) Find Push Press 1 Rep Max

2) 6 Rounds of 
2x Push Press @ 85% of 1 RM
2x Hip Swivel Stretch
2x Yand L Shoulder Mobility

3.) 8 Rounds of 
DB Complex @ 25lbs...every 1 minute and 35 seconds

4.) 4 Rounds of 
60 Sec Ab Bridge Complex
10x Back Extensions
10x KB Slasher to HALOS @ 16kg

Tuesday
Stamina

45 minute Ruck @ 45lbs.  Pace is moderate...comfortable, but not easy

Wednesday
Strength/Work Capacity

Warm Up: 4 Rounds of 
5x PVC Shoulder Dislocated
10x PVC RDL
10x PVC Hang Squat Clean
10x PVC Back Squat 
3x Squat To Stand
Foam Roller- Low back

1) 8 Rounds of 
3x Back Squat - Increase weight until 3 is hard but doable (increase your weight, but do not sacrifice your form, especially on back squat)
1/2 HUG Mobility
2x Shoulder Scarecrow
2) 6 rounds of 
5x Bench Press - increase weight until 5 is hard but doable
Rope Climb or 5x Towel Pull UpsInstep Stretch
3) 5 rounds of 
10x KB Swings @32kg
5 Jingle Jangle Sprints
15 Sit Ups

Thursday
Work Capacity

Warm Up: 4 Rounds of 
200m Run
10 Walking Lunges (5L/5R)
5 Burpees

1) 2 Rounds of 
800m Sprint
rest 45 sec
2) 4 Rounds of 400m Sprint every 1 Minute and 50 seconds
Rest 3 Minutes
3)  5 Rounds of 200m Sprint every 50 seconds
Rest 3 Minutes
4) 8 rounds of 100m Sprint every 40 seconds 
5) 4 Rounds of 
5x Ankles to Bar
8x Glute Ham Raises
1/2 HAM Mobility

Friday
STAMINA
Perform the following for 45 Minutes:
400m Run
6x Mr. Spectaculars @ 16kg
20x Step Ups (10L/10R)
6x Pull Ups
8x Ball Slams @ 30lbs