AMRAP in 40min @STEADY PACE of:
12/9 cals Bike
12/9 cals Ski Erg
12/9 cals Row
12/9 cals Assault Bike

Every 2min do:
20 Double Unders + 3 Burpees

Try to keep nose breathing.

A:
5-5-5-5-5-5 Deadlift
6 sets of 4 Seated Hurdle Jumps
Start a new round of both exercises every 2:30min.

B:
Buy in: 
20 T2B

then 3 Rounds:
15 Alt. DB Snatches
20 Jumping Squats

Buy out: 
20 T2B

Time cap: 7 min.
Rx+ 30 T2B 

A:
3-3-3-3-3-3 Split Jerk
6 sets of 4/4 Archer Ring Rows
Start a new round of both exercises every 2:30min.

B:
AMRAP in 12min of:
12 (American) KB Swings
12 KB Squats
12 Single-arm KB Push Presses

RX: 24/16kg

BOOTCAMP

1: Ski, Row, Assault Bike or Bike
2: AMRAP:
2 Broad Jumps
6 Plate Squats
10 Plate G2OH
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
1min. Plank Hold
1min. Superman Hold
1min. Squat Hold
1min. Hollow Hold
1min. Superman Hold
1min. Squat Hold
1min. Plank Hold

Focus on device:
1min Damper 10
1min Damper 1

STRENGTH

A: 
5 Sets of: 
5 Back Squats @ 2,5 - 5kg Heavier
8 BB Shoulder Press From the floor 
in the Shoulder Press Work up to a 8RM 

B: 
4 Rounds of 
10 D-Ball Squats on Shoulder 
10m Sandbag Lunges on same shoulder 
Rest 30sec. 
10 Sandbag Squats on other Shoulder
10m Sandbag Lunges on same shoulder 
Rest 2min.