A:
3-3-3-3-3-3 Front Squats
6 sets of 8/8 Alternating DB Bench Press (Top Down)
Start a new round of both exercises every 2:30min.

B:
4 sets, start every 3:30min and do:
50m Heavy DB/KB Carry
10 T2B
15 Wallballs
20 Squats

BOOTCAMP

1: Ski, Row, Assault Bike or Bike
2: AMRAP:
10/10 DB Push Press or Push Jerk
10/10 DB Cleans
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
10 Hollow Rocks
10 Superman Rocks
10 Side Plank Up + Downs

Focus on device:
1min EASY
2min FAST
30sec. REST

OLYMPIC WEIGHTLIFTING

A:
EMOM 10 
1 Clean and Jerk @80-85%

B:
6 sets:
3 Push Jerk 
2sec. Pause in the dip + 2sec. Pause at the catch 
+
6 Romanian Deadlift

A:
2-2-2-2-2-2 Split Jerks
6 sets of 8 Supinated Bent-over Rows
Start a new round of both exercises every 2:30min.

B:
5 rounds for time of:
15 Sumo Deadlift High Pulls
15 Thrusters

Level 1: 30/20kg
Level 2: 35/25kg 
Level 3: 42.5/30kg

ENDURANCE

A:
9 sets of 400m Row/Bike x2/Ski @ steady but challenging pace
Rest 40sec. 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: Split Jerk / WOD: Rounds with Sume Deadlift
ENDURANCE: Sets of Steady but challenging pace

TUESDAY
STRENGTH: Front Squats / WOD: 4 Sets Legs on Fire 
OLY: Clean and Jerk + Push Jerk + Romanian Deadlift

WEDNESDAY
STRENGTH: Clean / WOD: Rounds for max cals
GYMNASTICS: Kipping HSPU / Free standing HSPU

THURSDAY
STRENGTH: Team of 2 conquer the "Bull"

FRIDAY
STRENGTH: Snatch / WOD: EMOM ways to move forward

SATURDAY
STRENGTH: Barbell Good Mornings / WOD: 21-15-9 with DB