AMRAP in 50min @ STEADY PACE of:
Run 400m
20 Squats
Run 200m
10 Squat Jumps
Row 500m
20 V-Ups
Row 250m
10 T2B
Bike or Fan Bike 30/22cals
20 Push-ups
Bike or Fan Bike 15/11cals
10 DB Burpee Deadlifts

Try to keep nose breathing.

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:
10cal. FAST
20cal. 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 

A:
8-8-7-7-5-5 Romanian Deadlift
6 sets of 20sec. Top of Pull-up Hold
Start a new round of both exercises every 2:30min.

B:
4 Rounds For Time 
20 Cal Ski Erg or (any) Bike 
15 Hang Power Snatches 40/30kg 
10 GHD Sit Ups or 15 Sit Ups 
Rest 2 min 

Time Cap 20 min. 

GYMNASTICS

A:
Hand Stand Walk Technique 

B:
HSPU Prectice 

C:
3 Rounds 
20 Sec. L-Sit on Paralets 
6 Strict Pull Ups 
6 Strict Dips 

A:
4-4-4-4-4-4 Push Jerk
6 sets 3-5 Muscle-up Transition practises
Start a new round of both exercises every 2:30min. Use first 3 sets as ramp-up.
Last 3 sets should be heavy.

B:
Every 3 minutes for 4 rounds complete:
20 DB Walking Lunges
20 Burpee Box Jumps

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

BOOTCAMP

1: Ski, Row, Assault Bike or Bike
2: AMRAP:
8 Goblet Squats
6 Push ups
4 Box Jumps
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
10 Hip Extensions
10 Medball Sit-ups
10/10 Side Plank Raises

Focus on device:
1min MODERATE
1min FAST
1min EASY
1min MODERATE
1min FAST
2min EASY

OLYMPIC WEIGHTLIFTING

A:
Every 90sec. x4
1 Power Snatch + 1 Squat Snatch + 1 OHS 

Every 90sec. x4
1 Squat Snatch + 1 OHS

B: 
Barbell Cycling 
500m Row 
9 Squat Snatches 

Rest 3 min.

15 Burpee Box Jumps
6 Squat Snatches 

Rest 3 min.

40 Wall Balls 
3 Squat Snatches