In Teams of 2:
4x 8 Min AMRAP With 2 Min Rest in between
1)
9/6 Cal Fan Bike
6 Hang Power Clean 
5 Thruster

2)
5 Shoulder to overhead
6 Hang Power Clean 
8 Lateral Burpessn

Level 1: 30/25 kg
Level 2: 42.5/30 kg
Level 3: 50/35 kg

Switch After Every Round

A:
5 sets of 6 DB Bench Press @30X1
5x sets of 10 Weighted Hip Extensions @20X1
Start a new round of both exercises every 2:30min.

B:
AMRAP in 10min of:
400m Run
Max set of strict Pull-ups
Max set of strict Ring Dips

A:
6-6-6-6-6 Front Rack Reverse Lunges (per leg)
5 sets of 8 Zottman Curls
Start a new round of both exercises every 3min.

B:
Every 4 min for 16 min (4 Sets) 
15/12 Cal Row 
20m DB Front Rack Walking Lunges 
Max Reps T2B until 3 min 

Level 1: 10/5 kg
Level 2: 15/10 kg
Level 3: 22.5/15 kg

BOOTCAMP

1: Ski, Row, Assault Bike or Bike
2: AMRAP:
5 Medball Cleans
7 Dips on Box
9 Box Jumps
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
5 Tuck-ups (slow and controlled)
7 Hanging Knee Raises
9 Single Leg Glute Bridges (per side)

Focus on device:
1min @ Damper 3
1min @ Damper 5
1min @ Damper 7
Rest 30sec.
Try to increase the pace with the damper increases.

STRENGTH

A:
Front Squats / Back Squats 
in 20 min Build up to a heavy 
3 Front Squats + 6 Back Squats 
in between set do a set of 
12/12 DB Rows 

B:
3 Rounds 
15 Hip Extensions
15 KB Goblet Cyclist Squats 
15 Romanian Deadlift