A1:
8-8-8-8 Chin-ups
A2:
4 sets of 20m Mixed Rack Suitcase Carry (per side)
Start every 1:30min one of the exercises (alternating).

B:
In Teams of 2, for time of:
100 Shoulder Press
100 Front Squats
100 Muscle Cleans
100 Abmat Sit-ups

One partner has to always hold a KB somehow (16/12kg)

Empty barbell only.


STRENGTH WOD

A1:
6×4 Front Squat
A2:
6×6 Push Press
Start every 1:30min one of the exercises (alternating).

B:
4 rounds of:
4 Weighted Strict Pull Ups
10-14 Back Squats with 70% of your 1 RM
14+14 Bicep Curls on Bench


BOOTCAMP (HIIT)

7min ON / 2min OFF:
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
6/6 DB Power Cleans
6 DB Front Rack Lunges
6 DB Push Press
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
8/8 Side Crunches
8/8 Single Leg Glute Bridges
8/8 Standing Side Crunch

Focus on device:
Start with Damper 5 and work your way up to 10 (switch every round)
50sec. EASY
20sec. FAST


CROSSCIRCUIT

7min ON / 2min OFF:
Station 1
Tabata Assault Bike
Rest 1min
2min Ski @ MODERATE

Station 2
AMRAP in 7min of:
3 Power Cleans
2 Front Rack Lunges
1 Shoulder Press

Station 3
AMRAP in 7min of:
5 DB Shoulder Press
7 DB Front Squats
9 DB Muscle Cleans

Station 4
EMOM for 7min do:
Odd: 16 Sit-ups
Even: 16 Single Leg V-Ups

Station 5
Do multiple sets of:
6-8 Chin-ups or Controlled + slow Ring Rows
Rest as needed