EMOM for 42min @ STEADY PACE of:
1) 45sec. Row (moderate pace)
2) 10 T2B
3) 45sec. Assault Bike (moderate pace)
4) 12 Box Jumps with Step Down
5) 45sec. Ski Erg (moderate pace)
6) 6 Sand Bag Squat Clean    

BOOTCAMP

1: Ski, Row, Assault Bike or Bike
2: AMRAP:
10 KB Deadlifts
10 Cossack Squats
10 No Push-up Burpees
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
20 Banded Good Mornings
10 Banded Shoulder Presses
10 Banded Lat Pull-downs (in hollow)

Focus on device:
2min Rower
2min Bike-Erg
1:30min Rower
1:30min Bike Erg
2min @ moderate pace / 1:30min @ fast pace

STRENGTH

A:
Bench Press
10@55%
7@63%
5@71%
4x4@79%

B:
DB Bench Press
1) 25 Smooth Reps w/ 2s down 
2) 15 Reps w/ 3/4 range form bottom short of lockout
3) 4x 3 Half Reps from Bottom into 2 Full Reps 
4) 5 Half Reps From Top, 5 Half Reps From Bottom, 5 Full Reps w/5s Down
5) 10 Heavy Reps, Drop 30% for 10, Drop 30% for Max Reps 

C:
3 Sets 
20 Chest Flys Light and Smooth
Max Reps Band Resisted Push Ups

A:
4-4-4-4-4-4 Split Jerks
6 sets of 8 DB Prone Rows @20X1
Start a new round of both exercises every 2:30min.

B:
5 Rounds 
20/14 Cal Assault Bike, Bike or Row 
8 Shoulder to Overhead 
10 Burpees Over Bar

Level 1: 40/30kg
Level 2: 55/40kg
Level 3: 70/50kg

GYMNASTICS

A:
Toes 2 Bar technical coaching

B:
4x 2:30 min on 2 min off
14/11 Cal Ski Erg
10 Burpees over Parallette
Max Reps Kipping HSPU 

C:
3 rounds 
20 Seated L-Sit over KB/DB
20 Tuck Crunches 
30 Hollow Flutter kicks 

A:
6-6-6-6-6-6 Barbell Good Mornings
6 sets of 10-15 V-Ups or GHD Sit-ups
Start a new round of both exercises every 2:30min.

B:
4 rounds of:
15sec. Assault Bike Sprint
30-40sec. Hollow Rocks
5 (Weighted) Chin-ups
15 Push-ups (keep elbows close to your body)

Start a round every 4min.

BOOTCAMP

1: Ski, Row, Assault Bike or Bike
2: AMRAP:
5 Push-ups
5 Froggers
20 KB-Swings
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
10/10 Side Crunches
20 Alternating Supermen

Focus on device:
50sec. EASY + 10sec. HARD

OLYMPIC WEIGHTLIFTING

A:
Everty 90 sec. of 12 sets  
3 High Hang Snatch 

B:
Every 2min for 6 sets 
1 Snatch Balance + 2 Overhead Squats