A:
8-5-5-5-5-5 Front Squats
6 sets of 8 (accumulated) Strict Chin-ups
Start a new round of both exercises every 3min. First set is warm-up

B:
3 Rounds For Time:
10 Front Squats @ HEAVY
20 Toes to Bar
50 Double Unders

Note: It supposed to be a challeging 10 reps, only on the first set you should
be able to go unbroken


BOOTCAMP

1: Ski, Row, Assault Bike or Bike
2: AMRAP:
10 DB Front Squats
10 Knee Raises
50 Single Unders / Advanced: 25 Double Unders
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
2 rounds of:
1min: Plank Hold
30sec: Side Plank – R
30sec: Side Plank – L
1min Reverse Plank
30sec. Rest

Focus on device:
40sec. MODERATE / 20sec. EASY
40sec. FAST / 20sec. EASY


OLYMPIC WEIGHTLIFTING

A:
Snatch + Hang Snatch
Go every 1:15 for 12 sets
1+1

B:
Snatch Pull
3 Position Snatch
5×3