A:
5-5-5-5-5 Thrusters
5 sets of 45sec. Superman Rocks (accumualted)
Start a new round of both exercises every 2:30min.

B:
AMRAP in 20min of:
20/15cal Row
16 DB Goblet Squats
8 DB Turkish Get-ups
8 Dips

Level 1: 12.5/5kg
Level 2: 17.5/10kg
Level 3: 22.5/15kg

GYMNASTICS

A:
Ring MU Technical coaching

B:
For time of:
Buy in: 1k row
then:
10 T2B + 1 Wall walk
9 T2B + 1 Wall Walk
8 T2B + 2 Wall Walks
…
1 T2B + 5 wall walks
Buy out: 1k row

A:
EMOM for 12min do:
1 Clean Pull + 1 Power Clean + Hang Squat Clean

B:
30-20-10 reps for time of:
Medball Sit-ups (Advanced: GHD Sit-ups
T2B
Medball Squat Cleans

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 15 sets  
1 Clean and jerk 
Work up to a 1RM of the day 

B:
Split Jerk 
5x3

A:
Practise Kipping HSPU

B:
"Blake"
4 Rounds For Time
30m Overhead Walking Lunges (20/15kg plate)
30 Box Jumps
20 Wall-Ball Shots
10 Handstand Push-Up

ENDURANCE

24 sets of 250m row/bike/ski @ steady but challenging pace / Rest: 15sec.

Target: find your average pace (time/500m for row/ski or time/1000m for bike)