Workout:
Throw medicine balls
Then:
Ball Slam + KB Swing Ladder
10x each, alternating apparatus after each set:
Ball Slam @ 20#, 25#, 30#, 40#, 60#
MBS @ 35#, 44#, 53#, 70#, 106#
Then:
Man-Maker Race to 10
3 races, increase load for each
Then:
“TailPipe” (Variant):
P1: 250m SkiErg
P2: OH Hold with Slosh Pipe
Three Rounds
Then:
Keep 25-35# KB moving non-stop for 15 minutes

Workout:
3x5 Wall Squat
3x5 Goblet Squat @ 53#
3x20m Walking Lunge
2x20m OH Walking Lunge @ 45# BB
Then:
Work-up to Heavy OHS
Then:
5x3 OHS @ 80% 1RM
Rest 3 minutes between sets
Then:
5x20 Front Squat @ 185#
Rest 1 minute between sets
Then:
3x10 Straight Leg DL off 2 x 10" Boxes (use 53# KB)
Then:
4x5 GHD Extension

Workout:
3x20 Squat
2x10 Jump Squat
2x5 Tuck Jump
Then:
4x (30sec Work/30sec Rest) Split Jump
Then:
250m Row @ Resistance 10 +
10x Push Press @ 95-115#
Six Rounds
Then:
3x (1-6) Pull-up Ladder
Then:
300sec FLR
300sec Dead Hang

The FLR is a fine example of receiving in return what you are willing to give: 30x 10 seconds is far different than 5x 60 seconds though the total volume is the same.