A:
3-3-3-3-3-3 Split Jerks
6 sets of 8 DB Bent over Row to external rotation
Start a new round of both exercises every 2:30min.

B:
Interval
4x 2min on/ 2 min off
15 Deadlift
12/9 Cal Assault Bike 
Max Reps Double Unders 

Level 1: 42,5/30kg
Level 2: 60/42,5kg
Level 3: 80/55kg

BOOTCAMP

1: Ski, Row, Assault Bike or Bike
2: AMRAP:
7 Suitcase DB Deadlift - L
5 DB Cleans - L
3 DB Push-Press - L
Repeat on the other side… and so on.
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
7 Jumping Pull-ups
20 Medball Russian Twists
Run 6x10m (Shuttle Run)

Focus on device:
2min @ damper 10 (HARD)
2min @ damper 7 (MODERATE)
3min @ damper 1 (EASY)

OLYMPIC WEIGHTLIFTING

A:
EMOM 10 
1 Clean and Jerk @80-85%

B:
6 sets:
3 Push Jerk 
2sec. Pause in the dip + 2sec. Pause at the catch 
+
6 Romanian Deadlift

A:
5-5-5-5-5-5 Barbell Good Mornings
6 sets of 3/3 Around the World (laying on your back)
Start a new round of both exercises every 2:30min.

B:
2 Rounds For Time:
1st: 1000m Bike / 2nd: 500m Row
20 Toes to Bar
30 Hang Dumbbell Snatches
40 Air Squats
15m Single Dumbbell Overhead Walking Lunges (each arm)

ENDURANCE

A:
18 sets of 200m Row/Bike x2/Ski @ steady but challenging pace
Rest 20sec. between sets.
Target: find your average pace (time/500m for row/ski or time/1000m for bike)

B:
2k Row/Bike x2/Ski @ EASY pace

­

MONDAY
STRENGTH: Barbell Good Mornings / WOD: Two Rounds ...20...30...40...reps
ENDURANCE: Steady but challenging pace

TUESDAY
STRENGTH: Split Jerk / WOD: Interval with Deadlift
OLY: Clean and Jerk + Push Jerk + Romanian Deadlift

WEDNESDAY
WOD: Big for time workout
GYMNASTICS: Kipping/Butterfly Pull Ups

THURSDAY
STRENGTH: Clean / WOD: Pyramid down with clean and push
STRENGTH: Bench Press + Accessory: DB Skull Crusher

FRIDAY
STRENGTH: Front Squats / WOD: AMRAP with Sit Ups

SATURDAY
STRENGTH: Snatch / WOD: "Isabel"