A:
8-6-4-8-6-4 Power Snatches (TnG)
Start a set every 2:30min.

B:
In Teams of 2, AMRAP in 15min of:
2 Squat Snatch
4 Clean and Jerks
30 Double-unders

Alternate full rounds.

Level 1: 30/20kg
Level 2: 42.5/30kg
Level 3: 60/42.5kg

GYMNASTICS

A:
Kipping Dips 

B: 
4 Rounds 
30-40 Sec. Hollow Hold
20 sec Ring Support Hold 
20 sec Bottom Ring Support Hold 
4-6 Negative HSPU w/3 Sec. Down 
4-8 Strict Pull Ups in Hollow 

A:
5-5-5-5-5 Front Rack Box Step-ups (each leg, max. on small box)
5 sets of 8 DB Z-Presses
Start a new round of both exercises every 3min.

B:
4x Tabata with 1min Rest in between:
1)
KB Goblet Reverse Lunges 
2)
KB Swings 
3)
Pull Ups 
4)
V-Ups

BOOTCAMP

1: Ski, Row, Assault Bike or Bike
2: AMRAP:
8 DB Cleans
8 DB Front Rack Lunges
8 DB Push Press
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
6m back and forth Seal Walk
20 Banded Good Mornings

Focus on device:
30sec. MODERATE
30sec. REST
30sec. FAST
30sec. REST
..

OLYMPIC WEIGHTLIFTING

A:
EMOM for 6min do:
3 Clean + Jerk 
EMOM for 6min do:
2 Clean + Jerk  
EMOM for 6min do:
1 Clean + Jerk

B:
Every 20 sec. for 6 min 
2 T'N'G Squat Clean 

A:
EMOM for 12min do:
1 Power Clean w/1sec Pause @ catch than immediately do a Front Squat

B:
AMRAP in 18min of:
5 Power Snatches 
200m Run 
10 KB SDLHP 
50 Double Unders 
20 KB Push Press
200m Run 
30 Sit-ups
50 Double unders 

Level 1: 30/20kg, 16-20/8-12kg
Level 2: 42.5/30kg, 24/16kg
Level 3: 60/42.5kg, 28/20kg

ENDURANCE

8-10 rounds of:
Row 500m / Bike 30cals (alternate each round)
8 Barbell Sit-ups (extended legs)
16 Barbell Good Mornings
8 Barbell Should Presses
16 Barbell Bent Over Rows (focusing on squeezing shoulder blades)

All exercises with an empty barbell. Focus on good form and controlled
tempo.

Target: STEADY PACE & IF POSSIBLE NOSE BREATHING ONLY