AMRAP in 40min of:
Assault Bike 12/9cals
2 Log Clean & Shoulder to Overhead
10 Push-ups
Ski 200m
20m Heavy Sled Push
20m Heavy Farmer Carry
Run 200m
10m Yoke Carry / 10m Heavy Barbell Back Rack Carry
5-10 Strict Pull-ups

A:
5-5-5-5-5 Bradford Presses
5 sets of 20-30sec. Chin over the bar Chin-up Hold
Start a new round of both exercises every 2:30min.

B:
4 rounds for time 
400m Run 
12 SandBag or D-Ball or Slamball Squat Clean 

Rest 2min after each round.

BOOTCAMP

1: Ski, Row, Assault Bike or Bike
2: AMRAP:
6 Empty Bar Front Rack Lunges
6 Empty Bar Push Press
6 Empty Bar Good Mornings
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
20 Heel Touches
20 Mountain Climbers

Focus on device:
30sec @ MODERATE
15sec @ FAST!
15sec @ EASY
30sec. FULL REST

SUPRISE WOD