A:
3-3-3-3-3 Single Leg Deadlift (per Leg) @ 2020
Start every 1:30min.

B:
10-9-8-7-6-5-4-3-2-1 reps of:
Wallballs
DB Power Cleans @ moderate – heavy load

Rest 2min.

1-2-3-4-5-6-7-8-9-10
Double KB Cleans @ heavy
Bench Press @ moderate – heavy (no spotter!)


BOOTCAMP (HIIT) WOD

7min ON / 2min OFF:
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
1 Back Squat
1 Lunge Left
1 Lunge Right
Every Minute 3 lateral Burpees over the Bar
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
10 Medball Sit-ups
10 Medball Russian Twists
10 Cruches (Medball on the shins)
5/5 Medball Plank Rolls

Focus on device:
30 Sec. Resistance 10 | 30 Sec. Resistance 1


STRENGTH WOD

A1:
Back Squat
6×4

A2:
Shoulder press
6×4

Alt. Between sets 20min. Work up to a heavy sets of 4 reps
Try to go 2.5 to 5 kg heavier than last week, same weight in all the sets

B:
3 Rounds of:
4+4 reverse lunges on 20 kg plate w/DB ‘s
8-12 fully press AHAP
8-12 skull crushers heavy than last week w/5 sec down and up

You go I go setup in part B