A:
EMOM for 16min:
1) 1-3 Rope Climbs / Peg Board ascents
2) 30sec. Sorenson Hold
3) 40sec. Bike @ 85%
4) 40sec. Paralettes Shoot Throughs

B:
Death by: Burpees

Death by = EMOM For as Long as Possible
1 Rep in the first minute
2 Rep in the second minute
3 Rep in the third minute
etc.


BOOTCAMP (HIIT) WOD

7min ON / 2min OFF:
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
10 Plate Ground2 Overhead @ heavy
10 Air Squats
10 Plate Rows @ same weight
10 Burpees
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
10 Box Jumps Overs
10 Rowing V-Ups

Focus on device:
Start on Dumper 10, go down 1 every Minute


STRENGTH WOD

A1:
Back Squat
5×5 at 90-95%
A2:
Shoulder press
5×5 at 90%

Alt. Between sets 20min. For part A
If you are in the 3 round and fail the last rep then finish the last set with 4 reps

B:
3 Rounds of:
4+4 reverse lunges w/ BB on back
8-12 half kneeling Filly press w/ 3 sec down
12 skull crushers w5 sec down and up
40 sec weighted plank

You go I go setup in part B