A:
5-5-5-5-5 Push Press
5 sets of 6/6 Goblet Curtsy Squats
Start a new round of both exercises every 2:30min.

B:
EMOM for 16min do:
1) 50 Double Unders
2) 10 TNG Deadlifts
3) 6-10 (Kipping) Handstand Push-ups
4) Rest

GYMNASTICS

A:
Bar Mu Drills 

B:
EMOM in 16min of:
1) Cal Device 
2) DB/KB Movement
3) max Reps Gymnastics Movement
4) Rest

C:
3 rounds for time of:
20 Alt. Star Fish 
20 Knee tucks
30-40 sec. Hollow hold

A:
5-5-5-5-5 Box Squats
5 sets of 8/8 Single Arm Bent over DB Rows
Start a new round of both exercises every 2:30min.

B:
5 Rounds for time of:
400m Run 
16 KB Clean + Jerk
12/12 KB Lunges
8 Burpees

Level 1: 16/8kg
Level 2: 20/12kg
Level 3: 24/16kg

BOOTCAMP

1: Ski, Row, Assault Bike or Bike
2: AMRAP:
10 Wallballs
8 Burpees
6 Lateral Jumps over Medball
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
10 V-Ups
20 Banded Glute Bridges (fast reps)

Focus on device:
AMRAP of:
12/9cals Assault Bike
12/9cals Row
12/9cals Bike
12/9cals Ski

continue where you stopped on the 2nd time.

OLYMPIC WEIGHTLIFTING

A:
EMOM in 6min of:
2 Clean Pull + 1 Power Power Clean 
EMOM in 6min of:
1 Clean Pull + 1 Low Hang Power Clean + 1 Power Clean 
EMOM in 6min of:
1 Power Clean 

B:
Every 20 sec. for 4 min 
3 Power Clean

A:
EMOM for 16min do:
1 Power Snatch + 1 Overhead Squat

B:
2 x AMRAP in 5min of:

1)
6 Squat Snatches (RX: 60/42.5kg)
8 (C2B) Pull-ups

2)
6 Thrusters (RX: 40/30kg)
8/6cals Row

Rest 3min. Between AMRAPs.

ENDURANCE

A:
"TESTING DAY"
For Time: 2k Row/Bike x2/Ski

B:
4k Bike + 2k Ski Erg @ EASY pace

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