A:
3 sets of:
50m Heavy Sled Push
50m Heavy Farmer Carry
50m Heavy DB/KB Overhead Carry

B:
3 rounds for time:
4 left-hand Turkish Get-ups @ medium load
16 Ring Rows
4 right-hand Turkish Get-ups @ medium load
16 Box Jumps


BOOTCAMP

7min ON / 2min OFF:
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
20m KB Farmer Carry
10m Duck Walk
10m Burpee Broad Jumps
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
10 Knee Raises
10 Push-ups
20 Bicycle Crunches

Focus on device:
1st min Start @ 90% Effort
2nd min @ 80% Effort
3rd min @ 70% Effort
..


CROSSCIRCUIT

7min ON / 2min OFF:
Station 1
3min for max. Cals on Bike
Rest 1min
3min for max. Cals on Ski

Station 2
Work up to a heavy 30m Reverse Sled Drag

Station 3
Multiple max effort (time) heavy farmer Carry
Rest 1min after one attempt.

Station 4
AMRAP in 7min of.
10 Goblet Cossack Squats
20 Jumping Lunges
10 Push-ups

Station 5
10 Supine Barbell Rows (pronated grip) – legs on bench/box if possible
Rest 30sec.
10 Active-Passive Hangs
Rest 30sec.