A1:
4 sets of: 3/3 Turkish Get-ups
A2:
4 sets of 30-45sec. (weighted) Sorensen Hold
Start every 2min one of the exercises (alternating)

B:
For time of:
400 m Run
10 Deadlift @ Medium
20 Thrusters @ empty bar
30 Medball Sit-ups
40 Spider Mountain Climbers
50sec Handstand Hold
40 Spider Mountain Climbers
30 Medball Hamstring Curls
20 Thrusters @ empty bar
10 Deadlift @ Medium
400 m Run


BOOTCAMP (HIIT) WOD

7min ON / 2min OFF:
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
10 DB Benchpress
10/10 DB Rows
10 DB Thrusters
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
5 Burpee Box Jump Overs
10 V-Ups
5 Box Jumps
10 Sit-ups

Focus on device:
Start on Damper 10, every Min. go one down


STRENGTH WOD

A1:
Back Squat
5×5 at 65-70%

A2:
Shoulder Press
5×5 at 70-75%

Alt. between sets 20min. For part A

B:
3 Rounds of:
10+10 Reverse Lunges w/ BB on back
15 KB Shoulder press
35 Bbanded Tricep Extensions
20 DB Sit ups

You go I go setup in part B