A:
Every 90sec for 12min do:
1 Hang Power Snatch + 2 Hang Squat Snatches

B:
EMOM for 20min of:
1) 14/11 Cal Ski erg
2) 8/8 Single Arm DB S2OH
3) 12/9 Cal Assault Bike 
4) 6-8 SandBag Clean 

Note: Heavy DB 

BOOTCAMP

1: Ski, Row, Assault Bike or Bike
2: AMRAP:
9 Double DB Romanian Deadlifts (keep you knees at a tiny bend)
6 Double DB Cleans
3 3-Step Burpees
3: Run 800m, Rest 60sec., Run 200m
4: AMRAP:
5/5 DB Snatches
20 Medball Russian Twists (try to keep straight legs!)

Focus on device:
1min @ constantly iIncreasing speed
Rest 1min

A:
5-5-5-5-5-5 Wide Grip Bench Press
6 sets of 10 slow Medball Hamstring Curls
Start a new round of both exercises every 2:30min.

B:
E4MOM for 4 sets do:
Row 24/18cals
16 Burpees over the rower
16 American KB-Swings

Level 1: 16/8 kg
Level 2: 24/16kg
Level 3: 32/24kg

A:
EMOM for 15min do:
2 Clean Pull-under

B:
AMRAP 6
16/12 Cal Assault Bike 
9 Devils Presses
30 Air Squats 

3 min. Rest 

AMRAP 6
15/12 Cal Ski Erg
6 Devil Presses 
20 Air Squats 

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

BOOTCAMP

1: Ski, Row, Assault Bike or Bike
2: AMRAP:
4 Medball Cleans
6 Medball Box Step Overs
8 Wallballs
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
7 Emtpy Bar Kang Squats
5 Empty Bar Sit-ups
3 Walk-outs to Push-up

Focus on device:
22sec EASY
8sec SPRINT
40sec MODERATE