A:    
5 sets of 8-10 Feet Elevated Ring Rows    
5 sets of 3 consecutive Broad Jumps (try to jump as far as possible)    
Start a new round of both exercises every 2:30min.    
    
B:    
5 rounds for time of:    
15 BB Lunges    
75 Double-unders    
    
Level 1: 30/20kg    
Level 2: 42.5/30kg    
Level 3: 60/42.5kg    

GYMNASTICS

A:
Bar Muscle-up: Technical coaching

B:
Max reps of V-ups
1/2 max reps of V-ups
1/4 max reps of V-ups

Max reps of Push-ups
1/2 max reps of Push-ups
1/4 max reps of Push-ups

Max time of HS-Hold
1/2 max time of HS-Hold
1/4 max time of HS-Hold

A:
5-5-5-5-5 Deadlift @30X1
5 sets of 20 Wooden Stick Bench Press (with hanging KBs/DBs)
Start a new round of both exercises every 3:00min.

B:
EMOM for 15min do:
45sec. ON / 15sec. OFF (Max but Steady) Cals on a device of choice

BOOTCAMP

1: Ski, Row, Assault Bike or Bike
2: AMRAP:
10 DB Deadlifts
8 Dips on Box
6 Box Jumps
3: Ski, Row, Assault Bike or Bike
4: Ski, Row, Assault Bike or Bike
2-4-6-8-10-12…
Abmat Sit-ups
Squats

Focus on device:
20sec. EASY / 20sec. MODERATE / 20sec. FAST
20sec. EASY / 20sec. MODERATE / 20sec. FAST

OLYMPIC WEIGHTLIFTING

A:
Every 90 sec of 12 sets
Snatch Pull + Squat Snatch + 2 Overhead Squat 
Work up to a heavy set with good technique 

B:
Every 2 min. for 5 sets 
3 Snatch Balance w/2 sec pause at bottom 

A:
Snatch Barbell Cycling:
8-6-4-3-4-6-8 TnG Power Snatches
Start every 2min a new set.

B:
3 sets of Inverted Tabata (10sec ON / 20sec OFF):
1) Hang Muscle Snatch @ light load (unbroken and fast!)
2) Row (sprints!)
3) Jumping Squats (high!)

Rest 2min between Tabata's

ENDURANCE

6 sets of:
1000m Row/Bike x2/Ski
60sec 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.