A1:
4-4-4-4 Front Squats @2111 (controlled descent and don’t go over RPE 7-8)
A2:
5-5-5-5 KB See-Saw Row with band on knees @30X1 (each arm)
Start every 1:30min one of the exercises (alternating)

B:
4 rounds for time of:
50 Single-Unders
10 Burpees
40 Lunges
10 Burpees
30 Sit-ups
10 Burpees

Find a steady pace!


STRENGTH WOD

A1:
Deadlift 1RM, then -25% for 5

A2:
Bench press
Set 1: (85% x 2) rest 2 minutes and then (70% x 6)
Set 2: add 5 kg if possible
Set 3: add 5 kg if possible

B:
3 Rounds of:
8 TnG DL work up to a challenging weight
6 ring dips
8 ring row
You go I go setup in part B


Bootcamp HIIT

7min ON / 2min OFF:
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
5 Pull ups
10 Push ups
15 Squats
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
45 sec. Wildropes
45 sec. DB Plank Push and Pull

Focus on device:
1 Min. easy
1 Min. all out