A:
EMOM for 5min do:
3 Power Snatch + 3 Overhead Squat
EMOM for 5min do:
2 Power Snatch + 2 Overhead Squat
EMOM for 5min do:
1 Power Snatch + 1 Overhead Squat

B:
for time 
100-80-60-40-20 Double Unders
10-8-6-4-2 Devil Presses
in between every round 
200m Run
16/12 Cal Assault Bike 

Time cap: 20min.

BOOTCAMP

1: Ski, Row, Assault Bike or Bike
2: AMRAP:
10 Single DB Box Step-ups
8 DB Goblet Front Squats
6 Single Arm Devil Presses
(DBs @ light load)
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
50-40-30-20-10 reps of:
Sit-ups
Single-Unders
If you finish before 7min, rest of time: Plank Hold

Focus on device:
2min @ Damper 9
Rest 15sec
2min @ Damper 7
Rest 15sec
2min @ Damper 5

OLYMPIC WEIGHTLIFTING

A:
EMOM 5
2 Snatch Pull + 1 Power Snatch 
EMOM 6
1 Snatch Pull + 1 Low Hang Power Snatch + 1 Power Snatch 
EMOM 6 
1 Power Snatch 

B:
Every 20 sec. for 4 min 
3 Power Snatch

A:
5 sets of 6/6 Bulgarian Split Squats
5 sets of 10 Strict T2B
Start a new round of both exercises every 2:30min.

B:
EMOM for 16min of:
1) 30m Walking Lunges
2) 15 American KB-Swings (heavy)
3) 20 Slam Balls
4) Res­­t

ENDURANCE

A:
3 sets of 1000m Row/Bike x2/Ski @ steady but challenging pace
Rest 2min between sets.
Target: find your average pace (time/500m for row/ski or time/1000m for bike)

B:
2k Row/Bike x2/Ski @ EASY pace

­

MONDAY
STRENGTH: Bulgarian Split Squats / WOD: EMOM with Walking Lunges

TUESDAY
STRENGTH: Snatch / WOD: For time alternating strength and endurance 
OLY: Snatch

WEDNESDAY
STRENGTH: Romanian Deadlift / WOD: For time with Clean and Thruster
GYMNASTICS: Ring MU

THURSDAY
WOD: All good things come in threes

FRIDAY
STRENGTH: Clean / WOD: 12-9-6 for time

SATURDAY
WOD: 10 Years CrossFit Zug