A1:
10-10-8-8 Deadlift
A2:
4 sets of 5 Box to Box Jumps
A3:
4 sets of 8 Dips
Start every 1:30min one of the exercises (alternating).

B:
For time of:
45-30-15 reps of:
Double Unders
15-10-5 reps of:
Double DB Deadlifts @medium
Sit-ups

Buy-in for each set: 5 Burpees


STRENGTH WOD

A1:
6×6 Front squat
A2:
6×8 Push Press
Start every 1:30min one of the exercises (alternating).

B:
3 Rounds
Max Reps Strict Pull Ups w/ 3RIR
10-14 Lunges w/bb
12 Pendlay Row
40-60m D-Ball walk


BOOTCAMP (HIIT)

7min ON / 2min OFF:
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
40 Single Unders
10 DB Deadlifts
5 Burpee
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
10 Sit-ups
10sec. Tuck Hold
20sec. Squat Hold

Focus on device:
40sec. MODERATE
10sec. MODERATE-FAST
10sec. FAST


CROSSCIRCUIT

7min ON / 2min OFF:
Station 1
For 7min do:
20sec. Bike
20sec. Rest
20sec. Ski
20sec. Rest
20sec. Assault Bike
20sec. Rest

Station 2
EMOM for 7min do:
4 Sumo Deadlift

Station 3
AMRAP for 7min of:
40 Double Unders / 8 Double Unders attempts / 80 Single Unders
10 Double DB Deadlifts

Station 4
EMOM for 7min do:
5 Box to Box Jumps

Station 5
AMRAP in 7min of:
10 Wallballs
5 Dips
10 Sit-ups