A:
Every 75sec. for 15min do:
2 Snatches (no Tng)

B:
50-30-10 reps for time of:
Hang Power Snatches
Lunges
x2 Double Unders

Level 1: 20/15kg
Level 2: 30/20kg
Level 3: 42.5/30kg

Time cap: 14min

BOOTCAMP

1: Ski, Row, Assault Bike or Bike
2: AMRAP:
12 Hang DB Cleans
10 Jumping Lunges
8 Russian DB Box Step Ups
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
Multiple sets of:
30sec. Sorenson Hold
10 Crunches or V-Ups

Focus on device:
Tabata on any Device @ TOUGH Pace
1min Rest
2min @ MODERATE (same device)

A:
3-3-3-3-3-3 Wide Grip Bench Press
6 sets of 8 Banded Kang Squats (nice and controlled with a tough band)
Start a new round of both exercises every 2:30min.

B:
For Time: 
50 Box Jumps Overs 
10 Shoulder to Overhead
100 Air Squats 
10 Shoulder to Overhead
25 Burpee Box Jump Overs 

Level 1:40/30kg
Level 2: 50/35kg
Level 3: 60/42.5kg

ENDURANCE

Row 2000m
Bike 4000m
Ski 2000m
Run 1600m

Target: STEADY PACE & you should be able to talk 

MONDAY
STRENGTH: Wide Grip Bench Press / WOD: For Time with all kinds of exercises

TUESDAY
STRENGTH: Snatch / WOD: 50-30-10 WOD

WEDNESDAY
WOD: SUPRISE WOD

THURSDAY
STRENGTH: Bradford Presses / WOD: 4 Rounds for Time with simple exercises

FRIDAY
WOD: Long Steady AMRAP

SATURDAY
STRENGTH: Clean / WOD: EMOM with Push Jerk