A1:
3-3-3-3-3-3 Split Jerk
A2:
5 sets of max effort DB/KB Farmers Carry
Start every 2min one of the exercises (alternating).

B:
21-15-9 reps for time of:
Sumo Deadlift High Pulls @ Light – Medium load
Lateral Jumps over the bar
GHD Sit-ups / Medball Sit-ups


BOOTCAMP (HIIT)

7min ON / 2min OFF:
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
12 DB Step-ups
8 DB Front Squats Jumps
4 Devil Presses
(DBs @ light load)
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
50-40-30-20-10 reps of:
Sit-ups
Single-Unders
if you finish before 7min, rest of time: Plank Hold

Focus on device:
2min @ Damper 9
Rest 15sec
2min @ Damper 7
Rest 15sec
2min @ Damper 5


CROSSCIRCUIT

7min ON / 2min OFF:
Station 1
3 rounds of:
1min on Bike @ Damper 5
30sec. on Bike @ Damper 10 (standing up)
30sec. on Bike @ Damper 10 @ Easy Pace
Rest 30sec.

Station 2
EMOM for 6min of:
20sec. GHD Paddling

Station 3
EMOM for 6min of:
8 Alternating DB Clean & Split Jerk

Station 4
400m Farmer Carry (challenging load, do 2x 200m to check the clock)

Station 5
AMRAP in 7min of:
7 Target Burpees (target which is at finger tips at fully extended body)
14 KB Sumo Deadlift High Pulls