A:
Every 90sec for 12min do:
1 Hang Power Snatch + 2 Hang Squat Snatches
B:
EMOM for 20min of:
1) 14/11 Cal Ski erg
2) 8/8 Single Arm DB S2OH
3) 12/9 Cal Assault Bike
4) 6-8 SandBag Clean
Note: Heavy DB
BOOTCAMP
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
9 Double DB Romanian Deadlifts (keep you knees at a tiny bend)
6 Double DB Cleans
3 3-Step Burpees
3: Run 800m, Rest 60sec., Run 200m
4: AMRAP:
5/5 DB Snatches
20 Medball Russian Twists (try to keep straight legs!)
Focus on device:
1min @ constantly iIncreasing speed
Rest 1min