A:        
3-3-3-3-3-3 Tempo Back Squats @32X1        
6 sets of 20 Banded Reverse Flys        
Start a new round of both exercises every 2:30min.        
        
B:        
AMRAP in 20min of:        
3 Clean and Jerk         
2 Rounds of:
6 T2B         
9 Push-ups         
12 Box Step Ups w/1 DB        
        
Level 1: 40/30kg + 10/5kg DB        
Level 2: 55/35kg + 15/10kg DB        
Level 3: 70/50kg + 22.5/15kg DB        

BOOTCAMP

1: Ski, Row, Assault Bike or Bike
2: AMRAP:
10 Abmat Sit-ups
10 Crunches
10 Single Leg V-Ups
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
5 Burpees
10 Box Step-Ups
30 Mountain Climbers

Focus on device:
1min Easy / 1min Moderate / 1min Hard / 1min FULL REST

STRENGTH

A: 
Back Squat 
5x 8 
Work up to a heavy set of 8 

B:
3-4 Rounds 
12+12 Reverse Lunges w/BB 
6 BB Shoulder Press 

C:
3-4 rounds 
12 Bicep Curls 
15 Skull Crushers 

A:
15min to build up to a heavy Clean & (Split) Jerk for the day

B:
4 sets of 90sec. ON / 90sec. REST:
12/9cal Assault Bike Sprint
10 Slam Balls
Remaining time: AMRAP Burpees

GYMNASTICS

A:
Butterfly PU / CTB
Technical coaching

B:
EMOM for 15min of:
1) 1 inverted burpee, 1 HS push up, 20‘‘ HS hold
2) 8-10 V ups, 8-10 lateral V ups l, 8-10 lateral V ups r
3) 5 burpees, 10 push ups, 20 DU

AMRAP in 35min @ STEADY pace of:
5/5 Curtsy Box Step Downs
10 Box Jumps
Bike 15/12cals (AB or Concept 2)
5/5 Landmine Roll-out Push-up (scale on knees if needed)
10 Seated DB Shoulder Press
Ski 15/12cals
5/5 DB Snatch
10 Ring Rows
Row 15/12cals

BOOTCAMP

1: Ski, Row, Assault Bike or Bike
2: AMRAP:
20 Sec. Paralettes L-Sit- or Tuck-hold
20 Sec. Paralettes Push ups
20 Sec. Rest
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
5/5 DB Snatch
10 Box Jumps
5/5 DB Lunge into Press
10 Squats

Focus on device:
40 Sec. MODERATE - FAST / 20 Sec. EASY

OLYMPIC WEIGHTLIFTING

A:
EMOM 15 
1) 3 Squat Snatches 
2) 2 Squat Snatches 
3) 1 Squat Snatches 

B:
Snatch Balance
5x 3 

C:
Snatch Pull 
5x 3