EMOM for 36min of:
1) 16/12 cal Row (40-45 sec)
2) 14/11cal Ski erg (40-45 sec)
3-4) 1 rounds of Cindy 

RX+ : 2 Rounds Cindy

ADVANCED CLASS

5 Rounds for time: 
200m Run 
10 Bar Facing Burpee 
5 S2OH (heavy)

- 2 min rest- 

1 round: 
400 m Run 
20 Bar Facing Burpee 
10 S2OH (heavy)

A:
5-5-5-5-5-5 Shoulder Press
6 sets of: 3-5 weighted Chin-ups
Start a new round of both exercises every 2:30min.

B:
Every 3 min for 5 sets 
16 Double DB Front Squats 
16 Double DB Push Press 
10 Burpees over DB 

Level 1: 10/5kg
Level 2: 15/10kg 
Level 3: 22,5/15kg

A:    
4-4-4-4-4 Sumo Deadlift    
30-40 Sec. Handstand Hold Practice     
Start a new round of both exercises every 3min.    
    
B:    
Buy in:    
40/30 cal on Assault Bike, Bike, Row     
+    
3 rounds     
10 Devils Presses    
6 Sandbag Cleans    
+    
Buy Out:    
20/16 on Assault Bike, Bike, Row     
    
Time Cap: 20 min     
    
Level 1: 10/5kg    
Level 2: 15/10kg     
Level 3: 22,5/15kg        

BOOTCAMP

1: Ski, Row, Assault Bike or Bike    
2: AMRAP:    
6 Single Arm DB Devils Press    
8 Slam Ball / Wall Ball Clean 30/20 lbs    
10 Sit ups    
3: Ski, Row, Assault Bike or Bike    
4: AMRAP:    
20-30 sec. Handstand-Hold    
30 Bicycle Crunches    
30 Superman Rocks     
20m KB Front Rack Lunges    
    
Focus on device:    
1min Easy / 45sec. Moderate - Fast    

STRENGTH

A: 
Bench Press 
10@50%
8@58%
6@65%
4@70%
4@70%

B:
3-4 Rounds
15 incline DB Bench Press
Max reps Plate Pinch Bench Press 
DB Bent over Reverse Flys

C:
3-4 rounds
15/15 DB Tricep Kick Backs 
20 DB Hammer Curls w/ 3 sec down