A:
EMOM for 12min do:
1 Squat Snatch + 1 Overhead Squat
B:
For Time
400m Run
40 Box Jumps
40 KB Swings 24/16kg
400m Run
30 Box Jumps
30 KB Swings 24/16kg
400m Run
20 Box Jumps
20 KB Swings 24/16kg
400m Run
10 Box Jumps
10 KB Swings 24/16kg
Time Cap 20min.
BOOTCAMP
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
10 DB Benchpress
10/10 DB Rows
10 DB Box Step Ups
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
10 Single Leg V-Ups
10 Superman Rocks
10 Sit-ups
Focus on device:
Start on Damper 10, every Min. go one down