A:
EMOM for 12min do:
2 Snatch Deadlift + 1 Power Snatch

B:
EMOM for 16min do:
1) 15 Froggers
2) 20 Box Step-ups
3-4) 200m Sandbag Run

Team of 2 "Bull":
2 Rounds For Time
200 Double-Unders
50 Overhead Squats (RX: 60/42.5kg)
50 Pull-Ups
1600m Run

BOOTCAMP

1: Ski, Row, Assault Bike or Bike
2: AMRAP:
40 Single Unders (or 20 Double Unders)
1 Wall Climb
10 Drop Squats
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
10 Renegade Rows (no push-up, 5 each arm)
10 Toe Touches (laying on back)
10 Single Leg V-Ups

Focus on device:
30sec. @ 90% Effort
30sec. @ 80% Effort
30sec. @ 70% Effort
..
Go down to 40%. Rest 1min. Repeat.

STRENGTH

A:
Bench Press
8@55%
6@67%
4@73%
2@79%
4x2@85%
2@79%

B:
4 sets 
20 DB flys 
Into 
Barbell incline bench press 
5 Half reps form bottom 
5 half reps form the top 
5 full reps 

C:    
Push up man test     
3 Sets, perform...    
1 Push-Up + 1s Hold Halfway Up     
directly into    
2 Push-Ups + 2s Hold Halfway Up    
directly into    
3 Push-Ups + 3s Hold Halfway Up    
All the way to 10 or as far as you can go    

A:
Every 75sec. for 10sets do:
1 High Hang Power Clean + 1 Hang Power Clean + 1 Power Clean (TnG)

B:
7 rounds for max cals of:
Any Device for 1 minute
Rest 1 minute

Note: Choose one device for the whole workout.

GYMNASTICS

A:
Kipping HSPU/free standing HSPU technical coaching

B:
EMOM 16
1) 12/9 cal Assault Bike 
2) 5/5 Single Arm DB Devil Press 
3) max Reps Butterfly Pull Ups in one or to sets max 30 sec 
4) Rest

C:
TABATA : Knee Tucks