AMRAP in 40min @ STEADY PACE of:
2-4-6-8-…. Reps of:
Front Squats (from ground)
Bench Press
T2B
Between every round: Run 400m

Barbells at medium load.


STRENGTH WOD

A1:
5×3 Front squat
A2:
5×4 Push Press
Start every 2min one of the exercises (alternating).

B:
4 rounds of:
4 Weighted Natural Grip Pull up
10-14 Front Squats with 60% of your heaviest set
8 DB Shoulder Press


BOOTCAMP (HIIT)

7min ON / 2min OFF:
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
10 Double DB Thrusters
10 DB Floor Presses
10 Knee Raises
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
1min Plank Hold
1min Superman Hold
1min Plank Jacks
30sec. Hollow Hold

Focus on device:
50sec. EASY
10sec. VERY FAST


CROSSCIRCUIT

7min ON / 2min OFF:
Station 1
15sec FAST
15sec EASY
30sec MODERATE

Station 2
EMOM for 7min of:
Odd: Run 100m
Even: 15 Thrusters @Light

Station 3
Do multiple sets of:
8 DB Hammer Curls
8 DB Bench Press
Rest as needed.

Station 4
2 rounds of:
2min Plank Hold
1min Squat Hold
Rest 30sec.

Station 5
Build up to a heavy set of 8 Front Squats