A:
EMOM for 5min:
2 Snatch Pull-unders (practise speed with light weight)
EMOM for 5min:
2 Muscle Snatch (practise speed with light weight)
EMOM for 5min:
2 Power Snatches

B:
AMRAP in 14min of:
400m Run
20 DB Thrusters
10 Burpee Box Jump 60/50cm

Level 1: 10/5 kg
Level 2: 15/10 kg
Level 3: 22.5/15 kg

A:
5-5-5-5-5 Back Squats @32X1
6 sets of 8/8 Landmine Twists
Start a new round of both exercises every 2:30min.

B:
For Time: 
15-12-9-6-3
Barbell Ground 2 Overhead
Shuttle Run 7,5m
Pull Ups 

Rx: 60/40kg 
Time Cap: 17 min.

A:
In 12min build up to a heavy Clean & (Split-)Jerk

B:
Team of Two
Min 0-8
1500m Row or 3000m Bike 
Max Reps DB Push Press 22,5/15kg

Min 8-14
1000m Row or 2000m Bike 
Max Reps DB Squat Clean 22,5/15kg

Min 14-18
500m Row or 1000m Bike 
Max Reps Wall Balls 20/14Lbs

BOOTCAMP

1: Ski, Row, Assault Bike or Bike
2: AMRAP:
8 DB Cleans
6 DB Front Squats
4 DB Burpees Deadlifts
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
20sec. Sit-ups
20sec. Crunches
10sec. Tuck Hold
20sec. Rest

Focus on device:
30sec. EASY-MODERATE
10sec. SPRINT
20sec. EASY

STRENGTH

A: 
6 Sets of: 
3 Back Squats @ 2,5 - 5kg Heavier
4 BB Shoulder Press From the floor 
in the Shoulder Press Work up to a 6RM 

B:
3-4 Rounds 
20 Front Rack Revers Lunges 
20 Alt. DB Shoulder Press 
15 Sand Bag Good Mornings 
20 Alt. DB Hammer Culrs