A:
5 sets of 8-10 Bulgarian Rows
5 sets of 4 Seated Hurdle Jumps
Start a new round of both exercises every 2min.

B:
5 rounds of:
15sec. Assault Bike ALL OUT(cals) 
400m easy jogging
Start every 5min a new round

BOOTCAMP

1: Ski, Row, Assault Bike or Bike
2: AMRAP:
10/10 DB Hang Clean + Push Press
20 Spider Mountain Climbers
20 High Knees
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
10 Empty Barbell Good Mornings
10 Single Leg V-Ups
10 Side Bends

Focus on device:
1min Easy / 45sec. Moderate - Fast

OLYMPIC WEIGHTLIFTING

A:
Everty 90 sec. of 12 sets  
1 Clean + 2 Front Squats + 2 Jerk 
Work up to a 1RM of the day 

B:
Every 2min for 5 sets 
2 Split Jerk 

A:    
4-4-4-4-4 Deadlift @30X1    
5 sets of 16 Wooden Stick Bench Press (with hanging KBs/DBs)    
Start a new round of both exercises every 3:00min.    
    
B:    
AMRAP in 10min of:    
15 Deadlifts    
15 Hand-Release Push-ups    
    
Level 1: 30/20kg    
Level 2: 42.5/30kg    
Level 3: 60/42.5kg    
    
C:    
For time of: 80 Abmat Medball Sit-ups    

ENDURANCE

4 sets of:
1500m Row/Bike x2/Ski
90sec rest

Target: Keep the same average pace from a week ago
(time/500m for row/ski OR time/1000m for bike)

If you are coming the first time: find your steady target pace.

MONDAY
STRENGTH: Deadlift / WOD: Short AMRAP
ENDURANCE: Threshold training on a device

TUESDAY
STRENGTH: Bulgarian Rows / WOD: 5 Rounds Intervalltraining
OLY: Clean + Front Squat + Jerk

WEDNESDAY
STRENGTH: Rows / WOD: Long WOD with KB
GYMNASTICS: Ring Muscle-up

THURSDAY
STRENGTH: Clean / WOD: "DT"
STRENGTH: Bench Press + Accessory: Rows + Arm Strength

FRIDAY
STRENGTH: Front Rack Holds + Lunges / WOD: Long full body EMOM

SATURDAY
STRENGTH: SNATCH / WOD: Many reps Snatch + Burpees