AMRAP in 40min @ STEADY PACE of:
Assault Bike 30/22/cals
10 Back Squats @ 40-50%
10 Walking Lunges
Row 30/22cals
10 Deadlifts @ 40-50%
10 KB Swings
Run 400m
10 Pull-ups (strict if possible)
10 Banded Lat Pull-downs  

BOOTCAMP

1: Ski, Row, Assault Bike or Bike
2: AMRAP:
Run 100m 
5 Burpees
10 Medball Cleans
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
16 Side Medball Thows
12 DB Russian Twists
8 Supermen Rocks

Focus on device:
3 sets of:
12sec. SPRINT + 48sec. EASY
Rest 1min, then repeat on another device

OLYMPIC WEIGHTLIFTING

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

B:
Every 20 sec. for 6 min 
1 Squat Clean + Jerk

A:
4-4-4-4-4 Shoulder Press
5 sets of 6-10 reps of T2R or Kipping Ring Pull-ups practise
Start a new round of both exercises every 2:30min.

B:
In Teams of 2, for time of:
Accumulate a 4-minute Handstand Hold
200 Squats
50m Handstand Walk or 20 Wall Climbs
200 Squats
40 Handstand Push-ups

Time cap: 20min.

ENDURANCE

3-4 rounds of:
Run 600m
10m Quadruped Crawl (small steps)
40/30cals Row
15 Abmat Sit-ups
40/30cals Bike (any bike)
20 Push-ups

Target: STEADY PACE & NOSE BREATHING ONLY

MONDAY
STRENGTH: Shoulder Press / WOD: Work in Team on your Shoulders / High Level Skill: T2R or Kipping Ring Pull-ups

TUESDAY
WOD: Long Full Body AMRAP

WEDNESDAY
STRENGTH: Clean / WOD: Four rounds of only two minutes each

THURSDAY
STRENGTH: Sumo Deadlift / WOD: Short AMRAP 2-5-7-9-12

FRIDAY
STRENGTH: Snatch / WOD: 14 minutes training legs-abs-chest

SATURDAY
STRENGTH: DB Box Step-ups / WOD: A tough for time workout with Deadlift