A:
4-4-4-4-4-4 Split Jerks
6 sets of 8 DB Prone Rows @20X1
Start a new round of both exercises every 2:30min.

B:
5 Rounds 
20/14 Cal Assault Bike, Bike or Row 
8 Shoulder to Overhead 
10 Burpees Over Bar

Level 1: 40/30kg
Level 2: 55/40kg
Level 3: 70/50kg

GYMNASTICS

A:
Toes 2 Bar technical coaching

B:
4x 2:30 min on 2 min off
14/11 Cal Ski Erg
10 Burpees over Parallette
Max Reps Kipping HSPU 

C:
3 rounds 
20 Seated L-Sit over KB/DB
20 Tuck Crunches 
30 Hollow Flutter kicks 

A:
6-6-6-6-6-6 Barbell Good Mornings
6 sets of 10-15 V-Ups or GHD Sit-ups
Start a new round of both exercises every 2:30min.

B:
4 rounds of:
15sec. Assault Bike Sprint
30-40sec. Hollow Rocks
5 (Weighted) Chin-ups
15 Push-ups (keep elbows close to your body)

Start a round every 4min.

BOOTCAMP

1: Ski, Row, Assault Bike or Bike
2: AMRAP:
5 Push-ups
5 Froggers
20 KB-Swings
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
10/10 Side Crunches
20 Alternating Supermen

Focus on device:
50sec. EASY + 10sec. HARD

OLYMPIC WEIGHTLIFTING

A:
Everty 90 sec. of 12 sets  
3 High Hang Snatch 

B:
Every 2min for 6 sets 
1 Snatch Balance + 2 Overhead Squats

A:
3 sets of: Every 20sec. for 3min do: 1 Power Snatch
Rest 1min between sets.

B:
For Time of:
Run 800-600-400-200m 
Squat Snatch @50-60% of 1RM
8-7-6-5
Double Unders 
50-50-50-50

ENDURANCE

Let's vote today! :-) Next Interval Prep for a 2k or we do some basic endurance:

1)
30 sets of 100m Row/Bike x2/Ski @ steady but challenging pace
Rest 10sec. Between sets.
Target: find your average pace (time/500m for row/ski or time/1000m for bike)

2)
2 rounds of:
Run 800m
Row 1000m
Bike 2000m
Ski 800m

Target: STEADY PACE & you should be able to talk 

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