AMRAP in 34min @ STEADY PACE of:
10 Pull-ups OR 1 Peg Board ascent
15 Abmat Sit-ups
Run 200m
10 Jumping Squats
15 Hip Extensions
Row 200m
10 Double KB Deadlifts
45 Double Unders
Ski 200m

BOOTCAMP

1: Ski, Row, Assault Bike or Bike
2: AMRAP:
5 Medball Combo (1 Front Squat + 1 Reverse Lunge each leg)
5 Ring Rows
10 Medball Russian Twists
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
50-40-30-20-10 reps of:
Mountain Climbers
25-20-15-10-5 reps of:
Leg Raises
Remaining time: Push-up Hold

Focus on device:
Start with Damper 3, go up by 1 every minute

A:
4-4-4-4-4 Push Press
5 sets of 10/10 Reactive Box Step-Ups
Start a new round of both exercises every 2:30min.

B:
6 Rounds For Time:
200m Run 
10 Overhead Squats 
12 Bar Facing Burpees 

Level 1: 30/20kg
Level 2: 45/32,5kg 
Level 3: 60/40kg

ENDURANCE

4 Rounds for time of:
Run 400m
Row 500m
Assault Bike 30cals
Ski 500m

Target: STEADY PACE & you should be able to talk 

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MONDAY
STRENGTH: Push Press / WOD: 6 Rounds with Overhead Squats

TUESDAY
WOD: Long Steady AMRAP

WEDNESDAY
STRENGTH: Clean / WOD: Release the bear

THURSDAY
STRENGTH: Hip Thrust / WOD: 50-40-30... with Sit-Ups

FRIDAY
STRENGTH: Snatch / WOD: 4 Rounds with Sand

SATURDAY
STRENGTH: Box Squats / WOD: 21-15-9 with Snatches