SUPRISE WOD

A:
6-6-6-6-6 Sumo Deadlift
5 sets of 3-6 Chin-ups @30X1
Start a new round of both exercises every 3min.

B:
AMRAP in 15min of:
20/16cals on a Bike (AB or C2)
15 Double KB Deadlifts
10 Double DB Push Press

Level 1: 20/12kg KB + 10/7.5kg DB
Level 2: 24/16kg KB + 15/10kg DB
Level 3: 32/24kg KB + 22.515kg DB

A:
Every 30sec. For 15min do:
Odd: 1 Power Clean
Even: 1 Squat Clean

B:
00:00 - 04:00 AMRAP:
6 Burpees
6 Pull-ups

04:00 - 07:00 Rest

07:00 - 10:00 AMRAP:
6 Wallballs
6 DB Snatches (Level 3: 22.5/15kg)

10:00 - 12:00 Rest

12:00 - 14:00 AMRAP:
6 KB Swings (Level 3: 32/24kg)
6 KB Goblet Squats (Level 3: 32/24kg)

BOOTCAMP

1: Ski, Row, Assault Bike or Bike
2: AMRAP:
6/6 DB Power Cleans
6/6 DB Front Rack Lunges
6/6 DB Push Press
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
8/8 Side Crunches
8/8 Single Leg Glute Bridges
8/8 Standing Side Crunch

Focus on device:
Start with Damper 5 and work your way up to 10 (switch every round)
50sec. EASY
20sec. FAST

STRENGTH

A:
Front Squats / Back Squats 
in 20 min Build up to a heavy 
1 Front Squats + 2 Back Squats 
in between set do a set of 
20 Alt. DB Chest Supported Row

B:
3 Rounds 
12 DB Toes Elevated Stiff Leg DL w/3 sec Down 
1/1 Min. Max Reps DB Bulgarian Split Squats 
30 Sec. Weigted Chinese Plank On 2x Benches