A:
EMOM for 12min do:
1) 3 Power Snatches (TnG)
2) 2 Power Snatches (TnG)
3) 1 Power Snatch

B:
AMRAP in 20min of:
Run 400m
15 KB Taters
10 Overhead Squats

SUPRISE WOD

BOOTCAMP

1: Ski, Row, Assault Bike or Bike
2: AMRAP:
12 KB Swings
8 DB Rows
8 DB Push Press
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
20 Plank Jacks
15sec. Tuck Hold
10 Crunches

Focus on device:
1min @ Damper 1
1min @ Damper 4
1min @ Damper 7
1min @ Damper 10
and back down (pyramid)

A:
Every 75sec. for 15min do:
2 Clean & Jerks (no Tng)

B:
4x 2:30 AMRAP / 1:30 OFF: 
10 Power Clean
200m Run 
Max Reps Wall Balls

Level 1: 40/30 kg
Level 2: 55/37.5 kg
Level 3: 70/50 kg

ENDURANCE

­­­­​​​​​​​­​​​​​​​­​​​​2 Rounds for time of:
Row 1000m
Assault Bike 50cals
Ski 1000m
Run 800m

Target: STEADY PACE & you should be able to talk