A:
5 sets of 8/8 Bulgarian Split Squats
5 sets of 45sec. Weighted Plank
Start a new round of both exercises every 2:30min.

B:
For Time of:
Cal Row 
30/24 - 24/19 - 18/14
Deadlifts 
15-12-9
Bar Mu 
8-6-4
or x2 C2B / Pull ups

Level 1: 40/30kg
Level 2: 60/40kg 
Level 3: 80/55kg

GYMNASTICS

A:
Kipping/Butterfly Pull Ups technical coaching

B:
EMOM 16
1) 14/10 Cal Row
2) 60 Double Unders 
3) max Reps HSPU 
4) Rest

C:
4 rounds if Time 
1 min Plank
20/20 Side Plank Hip Touch

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

B:
EMOM for 20min of:
1) 15/12 cals Assault Bike
2) 10 Double DB Cleans
3) 15 Wallballs
4) Rest

BOOTCAMP

1: Ski, Row, Assault Bike or Bike
2: AMRAP:
5 Ring Rows (with one ring only)
10 KB Swings
20 Mountain Climbers
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
10 Hip Extensions
15 Weighted DB Sit-ups (you can clinch your feet under 2 heavy DBs and hold one DB at chest

Focus on device:
40sec. EASY + 20sec. FAST

OLYMPIC WEIGHTLIFTING

A:
Everty 75 sec. of 12 sets  
3 Hang Snatch 

B:
Every 2min for 6 sets 
3x
3 Position Snatch Pull 

„Murph“
For time of:
1.6km Run
100 Pull-ups
200 Push-ups
300 Squats
1.6km Run

Partition the pull-ups, push-ups, and squats if needed. 
If you've got a twenty pound vest or body armor, wear it.

ENDURANCE

A:
6 sets of 600m Row/Bike x2/Ski @ steady but challenging pace
Rest 60sec. 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

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