SUPRISE WOD

A:
5 sets of 4 DB Bench Press @30X1
5 sets of 30-40sec. Superman Rocks
Start a new round of both exercises every 2:30min.

B:
6x 3 min On / 1 min Off 
1)
9/6 Row 
9 Burpees over Rower 

2) 
30 Double Unders 
10 BB Push Press 

3)
9/6 Fan Bike 
12 Wall Balls 

Level 1: 20/15 kg
Level 2: 30/20 kg
Level 3: 35/25 kg

BOOTCAMP

1: Ski, Row, Assault Bike or Bike
2: AMRAP:
5/5 DB Clean & Jerk
10 KB Swings
20 Spider Mountain Climbers
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
20sec. Plank
20sec. Plank with Steps
20sec. Superman Flutter
10sec. Rest

Focus on device:
10/7 cals SPRINT
Rest 75sec.
Repeat as many times as possible.

STRENGTH

A:
Front Squats / Back Squats 
in 20 min Build up to a heavy 
2 Front Squats + 4 Back Squats 
in between set do a set of 
12-15 BB Bent Over Rows 

B:
3 Rounds 
12-15 SangBag Good Mornings 
15 KB Bulgarian Split Squats 
12-15 BB Hip Thrust

A:
5-5-5-5-5 Front Rack Reverse Lunges (per leg)
5 sets of 6 Zottman Curls
Start a new round of both exercises every 3min.

B:
45 Sec. on / 15 Sec. off For 20 min 
1) Ski Erg
2) SandBag Box Step-Ups 
3) Fan Bike 
4) Double KB Cleans
5) Rest 

Level 1: 16/8 kg
Level 2: 20/12 kg
Level 3: 24/16 kg

GYMNASTICS

A: 
Pull Ups  Technique

B: 
4 Rounds 
15 Banded Lat Pull ups
15 Push ups 
8 Pullups
30-40 Sec. Hollow Hold
8 Dips