AMRAP in 35min @ STEADY PACE of:
10 T2B
10 Prisoneer Step-ups
50m Bear Hug Sandbag Carry
10 Hip Extensions (2sec. Down)
10 Ring Rows
50m Heavy Farmer Carry
10/10 Plank Hip Rotations
10 Box Jump with Step-down
50m Shoulder Sandbag Carry

BOOTCAMP

1: Ski, Row, Assault Bike or Bike
2: AMRAP:
6 Box Jump Overs
8 KB Taters
24 Single Unders
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
20sec. ON / 10sec. OFF
Plank
Side  Plank - R
Crab Hold
Side Plank - L

Focus on device:
1min EASY
10sec. FAST!

SUPRISE WOD

MONDAY
SUPRISE WOD

TUESDAY
WOD: Long Steady Pace AMRAP

WEDNESDAY
STRENGTH: Clean / WOD: "Shuttle to Overhead"

THURSDAY
STRENGTH: Single Leg Deadlift / WOD: Intervall Strength and Endurance in change

FRIDAY
STRENGTH: Snatch / WOD: AMRAP 4-6-8-10... with Thursters

SATURDAY
STRENGTH: Tempo Back Squats / WOD: 3 Sets of AMRAP