A:
Every 90sec for 12min do 1 complex of:
1 Power Clean
1 Push-Jerk
1 Split-Jerk

B:
4 rounds for time of:
400m Run
1min Handstand hold (accumulated)


BOOTCAMP (HIIT)

7min ON / 2min OFF:
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
8/8 Bulgarian Split Squats (DB Hanging)
8 Seated DB Shoulder Press
8 Double DB Rows
8 DB Benchpress
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
10 BB Floor Wipers
20 Crunches
10 BB Sit ups
20 One Leged V-Ups


STRENGTH WOD

A1:
Deadlift
6×3 do 6 heavy sets of 3 reps

A2:
Bench Press
Find 1 RM

B:
3 Rounds of:
2 T’N’G DL work up to a challenging weight
10 DB bench press
10 KB Tricep skull crushers
40 sec weight Chinese plank

You go I go setup in part B