A:
Work on a bodyweight weakness of you:
E.g.: Scales, L-Sit, Handstand, Handstand Walk (over obstacles), Kipping Movements

B:
50-40-30-20-10 reps of:
Double Unders
25-20-15-10-5 reps of:
Jumping Lunges
10-8-6-4-2 reps of:
Frogger to Squat
10-8-6-4-2 reps of:
Push-ups


BOOTCAMP (HIIT)

7min ON / 2min OFF:
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
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.


CROSSCIRCUIT

7min ON / 2min OFF:
Station 1
4min Row Fish Games
Rest 1min
2min Ski (fast pace)

Station 2
AMRAP in 7min of:
20 Double Unders
10 Hang Power Cleans @ Light load
5 Lateral Burpees over the Bar

Station 3
EMOM for 7min do:
8 DB Prone Rows

Station 4
AMRAP in 7min of:
6 Burpee Box Jump Overs @ high box
6 Box Handstand Push-ups
20 Spider Mountain Climbers

Station 5
EMOM for 7min do:
10 Banded Lat Pull Downs