A1:
3-3-3-3 Overhead Squats @3111
A2:
4 sets of one Tripple Broad Jump (go as far as you can, compare all sets!)
Start every 1:30min one of the exercises (alternating)

B:
in Teams of 2, for time: Row 2k (4x 500m)

C:
in Teams of 2, for time of: Run 1600m (4x 400m)

Rest approx. 5min between B + C and do some stretching!


STRENGTH WOD

A1:
Deadlift
90% of 3RM for 2 x 3
A2:
Bench press
5 x 5 @ 75% (last set 5+)
Alt. Between sets 20min. For part A

B:
3 Rounds of:
10 TnG DL work up to a challenging weight
10 Push Ups on 20 kg plate
8 Pendley Row w/BB

You go I go setup in part B

C:
100 biceps curls w/ band


BOOTCAMP (HIIT) WOD

Tabata
1: Weighted Plank
2: Plate Ground 2 Overhead

Always work 8 Min. on a Endurance Station, Rest 2 Min. then 8 Min. on a KB/BW-Station.

1: Ski, Row, Assault Bike or Bike

2 Min. Rest

2: AMRAP:
10 KB Swings
10 KB Squats
10 KB Row each side
10 KB one leg Deadlifts each side

2 Min. Rest

3: Ski, Row, Assault Bike or Bike

2 Min. Rest

4: AMRAP:
40 Mountain Climbers
20 m Bear Crawl
40 Jumping Jacks
20m Walking Lunges