4 Sets - Build load with each set of weighted movements. Emphasis on stability. Stay in control.
6-8/arm Half Kneeling Landmine Press (2111 tempo) 
rest 30sec 
10 Side Plank Clamshell/side 
rest 30sec 
10 Single Arm DB Powell Raise/arm 
rest 60sec

30X0; 6-8reps x 2 sets, 4-6reps x 2 sets; rest 45sec

21X1; 6-8reps x 2 sets, 4-6reps x 2 sets; rest 90sec

(Dumbbells loaded at your sides) 10-12 Alternating Reps; 20"; rest 30sec x 3

2011; 6-10reps; rest 30sec x 3 sets

45-60sec unbroken (plate loaded on your back); rest 60sec x 3

3 Sets Not for Time:
60sec Wall Sit 
AMRAP Sit Ups in 30sec 
10 Alternating DB Muscle Snatch (build from last weeks weight) 
rest as needed between sets

EMOM x 15mins 
1st - 5 Broad Jumps 
2nd - 8-10 Band Pull Throughs 
3rd - Assault Bike 30sec (increase pace each minute from easy to tough)

3131; 2,2,2,2,2 rest 2-3mins between sets (make all sets this week TOUGH but hold great positions)

(Set up blocks or a power rack so that the bar rests just below the knee); 3,3,3,3,3 rest 2-3mins - building off last week's loads