A:
EMOM for 15min do:
2 Clean Pull-under
B:
AMRAP 6
16/12 Cal Assault Bike
9 Devils Presses
30 Air Squats
3 min. Rest
AMRAP 6
15/12 Cal Ski Erg
6 Devil Presses
20 Air Squats
Level 1: 10/5 kg
Level 2: 15/10 kg
Level 3: 22.5/15 kg
BOOTCAMP
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
4 Medball Cleans
6 Medball Box Step Overs
8 Wallballs
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
7 Emtpy Bar Kang Squats
5 Empty Bar Sit-ups
3 Walk-outs to Push-up
Focus on device:
22sec EASY
8sec SPRINT
40sec MODERATE