6x 3:30min on / 1:30 off
1) 
300m Run 
20 Bar Facing Burpees 
Max Reps Thrusters 

2) 
300m Run 
20 Lateral Burpees 
Max Reps Power Snatches 

Level 1: 20/15kg
Level 2: 30/20kg
Level 3: 42.5/30kg

ENDURANCE

5-7 rounds of:
Run 200m
10m Walking Lunges
Row 200m
10m Spider Crawl
Ski 200m
10 Renegade Rows (w/o Push-up)
Bike 400m
10m Duck Walk
Assault Bke 12/9cals

Target: STEADY PACE & NOSE BREATHING ONLY

MONDAY
WOD: Long Workout Rounds of 3:30 On / 1:30 Off

TUESDAY
STRENGTH: Clean / WOD: Team AMRAP

WEDNESDAY
STRENGTH: Front Rack Box Step-ups / WOD: Feel the burn with "Jacki"

THURSDAY
STRENGTH: Snatch / WOD: Stefan's Full Body Test

FRIDAY
STRENGTH: Low Bar Back Squats / WOD: Workout with Rounds 4-3-2-1

SATURDAY
STRENGTH: Bench Press / WOD: 3 Rounds for Time with Deadlifts / High Level Skill: Double Under Practise

A:
4-4-4-4-4 DB Box Step-ups (per leg)
5 sets of 3-5 Dragon Flags
Start a new round of both exercises every 2:30min.

B:
For Time:
30 Deadlifts 
30 Box Jumps overs 
30 S2OH w/2DB 
60 KB Swings 
30 S2OH w/2DB 
30 Box Jumps overs 
30 Cleans

Rx : 
BB 60/42.5kg
DB 22.5/15kg
KB 24/16kg

Time cap: 20min.

ADVANCE CLASS

A:
Barbell Cycling 
1 min rest in between the cycles

1)
4x Every 1:30 min.
8 Hang Power Clean

2)
4x Every 1:30 min.
6 Hang Power Clean 

3)
4x Every 1:30 min.
4 Hang Power Clean 

B:
In a team of two change as you want only one works at a time 
3 Rounds For time 
80/55 Cal Row
60 Hang Clusters 
40 HSPU
20 Synchro Bar Facing Burpees 
10/10m HS Walk

50/35kg