A:
10min of Jump Rope Practise (Double- and Tripple Unders, Backwards…)

B:
6 sets of 4min AMRAP ON / 1min OFF in teams of 2:
1)
12/9cals Row
8 KB-Swings
4 Burpees

2)
12 Plate Ground to Overhead
10 Plate Overhead Lunges
8 Plate Sit-ups

3)
12/9 Assault Bike
8 Ring Rows (elevated feet if you want)
4 Devil Presses


OLYMPIC WEIGHTLIFTING

A:
2+3 Clean and jerk
Go every 2 min for 8 sets

B:
EMOM for 5min:
5 Hang Power Clean

EMOM for 5min:
5 Hang Squat Clean

EMOM for 5min:
5 Push Jerk


BOOTCAMP (HIIT)

7min ON / 2min OFF:
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
12 KB-Swings
8 Burpees
4 Devil Presses
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
12 Sit-sup
8 Tuck Crunches
12 Standing Side Crunches

Focus on device:
1min Damper 1
1min Damper 4
1min Damper 7
1min Damper 10
and down again..


CROSSCIRCUIT

7min ON / 2min OFF:
Station 1
30sec. FAST
30sec. MODERATE
60sec. EASY
30sec. REST

Station 2
7min of Jump Rope Practise (Double- and Tripple Unders, Backwards…)

Station 3
AMRAP in 7min of:
4 Devil Presses
8 DB Deadlifts (same load)
12 Wallballs

Station 4
AMRAP in 7min of:
8 Plate Sit-ups
12 Plate Russian Twists
16 Plate Good Mornings (plate on shoulders)

Station 5
Build up to a heavy set of 8 Bent over Rows