AMRAP in 50min @STEADY PACE of:
Run 800m
20 Squats
20 Ring Rows
Row 1000m
20 American KB-Swings
20 Push-ups

Even try to go for nose breathing.

A:
5-5-5-5-5 Bench Press @30X1
5 sets of practise Hip to Bar Drill + C+/C-Swing
Start a new round of both exercises every 3min.

B:
4 rounds for time of:
18 Deadlifts
12 Hang Power Cleans
9 Push Jerks
400m run

Level 1: 30/20kg
Level 2: 42.5/30kg
Level 3: 52.5/35kg

A:
3-3-3-3-3 Low Bar Back Squats
5 sets of 10 Banded Chin-ups (unbroken)
Start a new round of both exercises every 2:30min.

B:
9 Rounds For Time:
4 HSPU
5 Devil Press es
6 DB Box Step Overs 

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

BOOTCAMP

1: Ski, Row, Assault Bike or Bike
2: AMRAP:
7 Medball Lateral Jump Overs
7 Medball Clean to Wallball
7 Push-ups
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
5/5 Bycicle Crunches
5 Leglift + Hip Extensions
10 Superman Rocks

Focus on device:
10sec. FAST
20sec. MODERATE
30sec. EASY

STRENGTH

A:
Deadlift
In 20 Min Window Work up to heavy
5 Reps in Deadlifts No TNG
14 DB Bench Press w/3 Sec. necative 

B: 
3 Rounds of:
20 DB Flys
into
15 Plate Squeeze Bench Press
12-16 Diamond Push Ups 
14-18 Alt. DB Hammer Curls (each side)