A:
4-4-4-4-4-4 Shoulder Press
5 sets of 5-7 Strict Ring Pull-ups
Start a new round of both exercises every 2:30min.

B:
EMOM 16 
1) 14/10 Cal Assault bike (45s)
2) 20m Sandbag carry
3) 14/10 Cal Ski Erg (45s)
4) 10-15 GHD Sit ups/ 20 MB Sit ups     

BOOTCAMP

1: Ski, Row, Assault Bike or Bike
2: AMRAP:
8 Jumping Squats (empty barbell)
12 Double DB Deadlifts
16 Empty Bar Push Press
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
8 Ring Rows
8 V-Ups
16 Banded Good Mornings

Focus on device:
20sec. EASY
20sec. MODERATE
10sec. FAST
10sec. Full Rest  

STRENGTH

A: 
Bench Press 
10@50%
8@60%
6@67%
6@73%
6@73%
6@73%

B:
4 Rounds
10 incline DB Bench Press (Heavy) 
Drop 50%  Into 
20 incline DB Bench Press (Fast)

C:
3 sets
20 DB incline Flys 
15  Tempo DB incline Squeexe Press 3s Down, 3s Up
10 Band Resisted Push Ups w/ 3s Down, 1s pause at bottom

A:
3-3-3-3-3 Sumo Deadlift (go heavy!)
5 sets of 5-8 controlled Muscle-up Transition Practise 
Start a new round of both exercises every 3min.

B:
Death by Burpee-Shuttle Runs
1 Burpee Shuttle Run, 10m in the first minute
2 Burpee Shuttle Runs, 10m in the second minute
3 Burpee Shuttle Runs, 10m in the third minute

C:
For time of: 120(-x) Abmat Sit-ups
for every round completed in part B you can deduct 5 reps of part C.

GYMNASTICS

A:
Inverted Burpees / Handstand Press: technical coaching

B:
"FRAN +"
21-15-9 reps for time of:
Thrusters
Pull-ups
Cal row

C:
TAKATA w/Push-ups

A:
Every 90sec. For 15min do:
1 Power Snatch + 2 High Hang Squat Snatches

B:
For time:
10 Wall Walks
30 Box Jumps
30 Strict K2E
30 Box Jumps
30 Strict T2B
30 Box Jumps
10 Wall Walks

BOOTCAMP

1: Ski, Row, Assault Bike or Bike
2: AMRAP:
20m KB Farmer Carry
10m Duck Walk
10m Burpee Broad Jumps
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
8 Knee Raises
8 Push-ups
16 Bicycle Crunches

Focus on device:
1st min Start @ 90% Effort
2nd min @ 80% Effort
3rd min @ 70% Effort
…

OLYMPIC WEIGHTLIFTING

A:
Every 3 min for 12 min 
Power Clean T'N'G 
4-3-2-1 
increase weight every lift 

B:
Every 2min for 5 sets 
3 Push Jerk