A:
Every 30sec. for 15min do:
1 (Squat) Clean + 1 Split Jerk
B:
AMRAP in 10min of:
10 Medball Sit-ups
20 Medball Russian Twists
10 Wallballs
BOOTCAMP
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
7 DB Box Step-ups
7/7 DB Push Press
7/7 DB Hang Cleans
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
8 Toe Touches
8 Tuck-ups
8 Superman Rocks
Focus on device:
2min Damper 5
1min Damper 10
1min Damper 1
1min Damper 10
2min Damper 5
STRENGTH
A:
Deadlift
In 20 Min Window Work up to heavy
2 Reps in Deadlifts No TNG
Bench Press
Set 1: 12 w/ 2s. Down
Set 2: 10 w/ 2s. Down
Set 3: 8 w/ 2s. Down
Set 4: 6 w/ 2s. Down
B:
1 Round
Incline DB Bench Press
Max Reps @ 30/20kg
Max Reps @ 22.5/15kg
Max Reps @ 15/10kg
go streght into the next set after set one
C:
Banded Pull Ups one round
15 Wide Grip Pull ups
15 Chin ups
15 Normal Pull ups
15 Wide Grip Pull ups
15 Chin ups
15 Normal Pull ups
D:
Banded Hamstring Curls
100 Reps For time