SUPRISE WOD

GYMNASTICS

A: 
Hand Stand Walk Technique

B: 
4 Rounds 
4 HSPU w/ Tempo Down Slow as possible
8 Pegg Pushups On Box
8-12 Seated DB Strict Press
30 Sec. As Many V-Ups as possible 

A:    
6-6-6-6-6 Clean Grip Deadlifts    
5 sets of Handstand Push-up Practise (if you can do it, 5x 5-8 HSPU)    
Start a new round of both exercises every 3min.    
    
B:    
EMOM for 20min of:    
1) 8 Devil Presses     
2) 10-15 Box Jumps     
3) 10 DB Box Step Over    
4) 14/11 Cal Ski Erg    
5) Rest     
    
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 Ring Rows
10 Push-ups
15 Squats
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
15 Banded Good Mornings
6 Ab-Wheel Roll-outs

Focus on device:
1min EASY-MODERATE @ Damper 7
1min MOERATE @ Damper 5
1min FAST @ Damper 3
30sec. Rest

OLYMPIC WEIGHTLIFTING

A:
EMOM for 6min do:
1 Clean Pull + 2 Power Clean 
EMOM for 6min do:
1 Low Hang Power Clean + 1 Hang Power Clean + 1 Power Clean 
EMOM for 6min do:
1 Hang  Power Clean 

B:
Every 20 sec. for 4 min 
3 Hang Power Clean

A:
Every 75sec. for 15min do:
1 Squat Clean + 1 Front Squat + 1 Split Jerk

B:
"Gwen"
Clean and Jerk 15-12-9 reps

Touch and go at the floor only. Even a re-grip off the floor is a foul. 
No dumping. Use the same load for each set. Rest as needed between sets.
Go as heavy as possible.

ENDURANCE

Row 1500m
30 DB Snatches
Bike 3000m
30 Pull-ups
Ski 1500m
30 Push-ups
Run 1200m
30 V-Ups
Assault Bike 90cals

Target: STEADY PACE & you should be able to talk