A:
5 sets of 35sec. Heavy Front Rack Holds
5 sets of 10 Heavy DB Walking Lunges
Start a new round of both exercises every 2:30min.

B:
EMOM for 20min of:
1) 40sec. of Wildrope
2) 10-15 V-Ups
3) 30-50 Double Unders
4) 15/12cals on Bike-erg

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

B:
"DT"
5 Rounds For Time
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

RX: 70/47.5kg 

BOOTCAMP

1: Ski, Row, Assault Bike or Bike
2: AMRAP:
10 Medball Cleans
10 Medball Lunges (on shoulder)
10 Medball Push-ups
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
30sec. Hollow Rocks
30sec. Superman Rocks
15sec. Side Plank up & downs - l
15sec. Side Plank up & downs - r

Focus on device:
1min Easy
15sec Sprint
45sec. Moderate
(finish with 1min Easy)

STRENGTH

A:
Bench Press
10@50%
10@55%
10@60%
10@60%
10@60%

B:
3-4 Rounds
12 DB Bench Press
12/12 DB Row 

C:
3-4 rounds
20 Banded Tricep Push Down 
15 KB Bicep Curls 

In Teams of 2, for time of:
5 Rounds For Time
60 Russian KB-Swings
40 KB Goblet Squats
1500/1000m

Level 1: 16/8 kg
Level 2: 24/16kg
Level 3: 32/24kg

GYMNASTICS

A:
Ring Muscle-up: technical coaching

B:
For time:
10 Thrusters, 10 Wall Balls, 10 T2B
8 Thrusters, 12 Wall Balls, 10 T2B
6 Thrusters, 14 Wall Balls, 10 T2B
4 Thrusters, 16 Wall Balls, 10 T2B
2 Thrusters, 18 Wall Balls, 10 T2B