A:
4-4-4-4-4 Thrusters
5 sets of 14-20 Side Bends (per side)
Start a new round of both exercises every 2:30min.

B:
For Time:
100 Double Unders
60/45cals Echo Bike/AB/Row
60 Box Jump Overs w/ step-downs
40 DB Push Jerks
200m Farmer's Carry

Time cap: 20min

BOOTCAMP

1: Ski, Row, Assault Bike or Bike
2: AMRAP:
5 Pull-ups / Ring Rows
10 Push-ups
15 Squats
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
Accumulate 60sec. of L-Hold or Tuck Hold hanging on the bar
Accumulate 3min of Squat Hold
Remaining time: Peeing Dog (alternate after every 10 reps the side)

Focus on device:
50sec. Easy / 10sec. Fast

OLYMPIC WEIGHTLIFTING

A:
Everty 90 sec of 15 sets  
1 Snatch 
Work up to a 1RM of the day 

B:
3 Position Snatch Pull
6x4

A:
EMOM for 12min do:
1 Squat Clean + 1 Push-Jerk + 1 Split Jerk

B:
6 rounds for time of:
5 Hang Power Cleans
10 Weighted Lunges

Level 1: 30/20kg
Level 2: 42.5/30kg
Level 3: 70/50kg

ENDURANCE

12 sets of:                    
500m Row/Bike/Ski                    
30sec 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: Clean / WOD: Rounds of Clean and Lunges
ENDURANCE: HIIT endurance workout

TUESDAY
STRENGTH: Thruster / WOD: For Time full body Workout
BOOTCAMP: AMRAP Arm- and Legburning
OLY: Snatch

WEDNESDAY
STRENGTH: Snatch / WOD: Death by...
GYMNASTICS: HS Push Up + 4 Rounds for your Upperbody

THURSDAY
STRENGTH: Low Bar Back Squat / WOD: Interval with Thrusters
BOOTCAMP: AMRAP focus on Abs-burning
STRENGTH: Back Squats + Arm- and Legworkout

FRIDAY
STRENGTH: Pull Ups / WOD: Long AMRAP Full Body

SATURDAY
STRENGTH: Ring Muscle-ups / WOD: Long Team Workout 50,40,30...
ADVANCED CLASS: -