A1:
5 sets of 4 Hang Power Snatches
A2:
5 sets of 30sec. GHD Supine Paddling
Start every 1:30min one of the exercises (alternating).

B:
4sets of 90sec. ON / 90sec. OFF:
Row 100m
3 Heavy Power Cleans
Max Shuttle Springs (10m back and forth)


GYMNASTICS

A:
Handstand hold and handstand walk: technical coaching

B:
5 RFT
10 Bench Press
10 Pull-ups on rings
10 V-ups + lateral 1/1 turn
20 Wallballs

C:
Tabata Push-up


BOOTCAMP (HIIT)

7min ON / 2min OFF:
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
8 DB Cleans
8 DB Front Rack Lunges
8 DB Push Press
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
6m back and forth Seal Walk
20 Banded Good Mornings

Focus on device:
30sec. FAST
30sec. REST


CROSSCIRCUIT

7min ON / 2min OFF:
Station 1
90sec. Bike
90sec. Ski
Rest 1min.
90sec. Assault Bike
90sec. Ski

Station 2
EMOM for 7min do:
1 Power Snatch + 1 Hang Power Snatch

Station 3
AMRAP in 7min of:
6 DB Hang Cleans -R
6 DB Front Rack Lunges – R
6 DB Push Press – R
next round: switch side.

Station 4
AMRAP in 7min of:
20 Flutter Kicks
3m back and forth of Seal Walk (on slides)

Station 5
EMOM for 7min do:
1 Front Squat + 1 Hang Power Clean + 1 Front Squat (all unbroken)