A1:
5-5-5-5-5 Filly Press @30X1 (per side)
A2:
6-6-6-6-6 DB Prone Rows @31X2
Start every 1:30min one of the exercises (alternating)

B:
AMRAP in 13min of:
10 (alt.) DB Snatches @ medium-heavy
30m (heavy) Farmer Carry (DBs, KBs, Farmer Handles, ….)
Run 200m


BOOTCAMP (HIIT) WOD

7min ON / 2min OFF:
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
5 reps each
Trizeps Smash
Kneeling Shoulder Press l
Bizeps Curls
Kneeling Shoulder Press r
Push ups
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
10 Plate Ground2Overhead
10/10 Back Lunges Standing on a Plate
30 sec. Weighted PlankHold
10 Plate Squats (Front or Back)

Focus on device:
Max Cals 


GYMNASTICS WOD

A:
Technique in Bar Muscle-up

B:
Extra work gymnastics strength
5 rounds
6 weighted pull ups
6 weighted dips
45 sec. Strict HSPU w/3 sec down, 1 sec 2 cm from floor

(The 40 sec handstsand push-ups means do reps for 40 sec straight)