A1:
5-5-5-5 Push-Press @30X1
A2:
5-5-5-5 Chainsaw Row @30X1 (per side)
Start every 1:30min one of the exercises (alternating)

B:
In Teams of 2, 5 rounds for time of:
20 Sumo Deadlift High-Pulls @moderate – heavy
20 (high) Box Jumps


BOOTCAMP (HIIT) WOD

7min ON / 2min OFF:
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
50 Jumping Jacks
40 High Knees
30 Mountain Climbers
20 KB-Swings @ light
10 Half Burpee (Just to Push up position)
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
1 Min. DB Walking Lunges
1 Min. DB Front Squats
1 Min. Jumping Lunges
1 Min. Jumping Squats
1 Min. Walking Lunges
1 Min. Air Squats
1 Min. Plankhold

Focus on device:
Start on Damper 1, every Min. go one up


GYMNASTICS WOD

A:
Technique in Handstand Push-up and Hand Stand

B:
Extra work gymnastics strength
5 rounds
8 weighted pull ups
8 weighted dips
40 sec. Strict HSPU

(The 40 sec hspu means do reps for 40 sec straight)