A:    
6-6-6-6-6-6 Shoulder Press    
6 sets of: 3-5 weighted Pull-ups    
Start a new round of both exercises every 2:30min.    
    
B:    
For time:    
1000m Row    
30 C2B Pull-ups    
10 Overhead Squats    
20 C2B Pull-ups    
20 Overhead Squats    
10 C2B Pull-ups    
30 Overhead Squats    
800m Run    
    
Level 1: 30/20kg    
Level 2: 35/25kg     
Level 3: 42.5/30kg    

ADVANCED CLASS

A:
5-5-5-5-5-5 Paused Back Squats (pause 2sec. at bottom)
6 sets of accumulate 20-30sec. L-Sit / Tuck Hold on Paralettes
Start a new round of both exercises every 2:30min.

B:
5x 2 min in / 2 min of
25/18 cal Assault bike 
10 sand bag clean 

A:
EMOM for 15min do:
1 Power Snatch + 1 Squat Snatch(reset between reps)

B:
"Karen"
For time:
150 Wallballs          

BOOTCAMP

1: Ski, Row, Assault Bike or Bike    
2: AMRAP:    
5/5 Single Arm Thrusters    
20 KB Swings    
3: Ski, Row, Assault Bike or Bike    
4: AMRAP:    
20 Tuck Crunches    
10 Hip Extensions    
10 Side Plank Raises (10 per side)    
    
Focus on device:    
10 rounds of 15sec. @90% + 15sec. Full Rest    
2min easy pace    

STRENGTH

A: 
Bench Press 
10@50%
8@58%
8@65%
8@65%
8@65%

B:
3-4 Rounds
15 DB Bench Press
Max reps deficit push ups
16 Banded pull ups

C:
3-4 rounds
12 DB overhead tricep extension 
20 DB Curls w/ 3 sec down