A1:
5-5-5-5-5 Banded Box Squats @31X1
A2:
5-5-5-5-5 Power Clean (start with at least 60% of your 1RM)
A3:
5 sets of 30-45sec Bicycle Crunches
Start every 1:30min one of the exercises (alternating)

B:
AMRAP in 6min of:
1 Power Clean
2 Front Rack Lunges
3 Front Squats

1 barbell for all movements @ light-medium load


BOOTCAMP (HIIT) WOD

7min ON / 2min OFF:
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
10 DB Russian Twists
10/10 DB Windmill
10 Weighted DB V-Ups (scale Tuck ups)
10 Slammballs
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
KB COMPLEX
3 KB Deadlifts
3 KB Swings
3 KB Squats

Every Minute do: 5 Burpees.
(Take a challanging weight)

Focus on devices:
20 sec. HARD / 20 sec. EASY


STRENGTH WOD

A1:
Back Squat
5×5 at 75-80%

A2:
Shoulder press
5×5 at 80%

Alt. Between sets 20min. For part A

B:
3 Rounds of:
8+8 reverse lunges w/ BB on back
12 DB Shoulder press
40 banded tricep extensions
1min plank

You go I go setup in part B