A:
6-6-6-6-6 Bradford Presses
5 sets of 5 (weighted) Chin-ups
Start a new round of both exercises every 2:30min.

B:
8x 1-minute rounds of:
60m Shuttle Sprints (5m, 10m, 15m)
3 Deadlifts @ HEAVY
Max Calories on Assault Bike/Echo Bike

Rest 2min bewtween rounds.

A:
6-6-6-6-6 Bradford Presses
5 sets of 5 (weighted) Chin-ups
Start a new round of both exercises every 2:30min.

B:
8x 1-minute rounds of:
60m Shuttle Sprints (5m, 10m, 15m)
3 Deadlifts @ HEAVY
Max Calories on Assault Bike/Echo Bike

Rest 2min bewtween rounds.

A:
4-4-4-4-4 Front Squats @22X1
5 sets of 2 Vertical Jumps
Start a new round of both exercises every 2:30min.

B:
21-15-9 reps for time of:
C2B Pull-ups
DB Thrusters
Burpees

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

Time cap: 12min.

BOOTCAMP

1: Ski, Row, Assault Bike or Bike
2: AMRAP:
8 Goblet Tall Kneeling to Standing
8 Ring Rows
8 Push-ups
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
30sec. Sit-ups
30sec. Superman Hold

Focus on device:
2min Damper 10 @ MODERATE
30sec. REST
2min Damper 5 @ FAST
30sec. REST
2min Damper 10 @ MODERATE