A:
8-6-6-6-6-6 Push Press
6 sets of 5/5 DB Box Step Downs
Start a new round of both exercises every 2:30min. First set is warm-up

B:
AMRAP in 10min of:
9 DB Deadlifts
6 Burpees
3 DB Power Cleans

Level 1: 10-12.5/5-7.5kg
Level 2: 15-20/10-15kg
Level 3: 25-27.5/17.5-20kg


BOOTCAMP

1: Ski, Row, Assault Bike or Bike
2: AMRAP:
5 Devil Presses
5 DB Push Presses
5 DB Front Squats
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
8 Hip Extensions
16 Glute Bridges
32 Single Unders

Focus on device:
Start on Dumper 3, go up 1 every Minute


OLYMPIC WEIGHTLIFTING

A:
EMOM for 8min of:
1 Power Clean

B:
EMOM for 8min of:
2 Push Jerks

C:
EMOM for 8min of:
1+1 Power Clean and Jerk