A1:
4-4-4-4 Tall Cleans
A2:
4-4-4-4 TnG Squat Cleans
A3:
8-8-8-8 Close Grip Bench Press
Start every 1:30min one of the exercises (alternating)

B:
2 rounds for time of:
12 Hang Power Clean and Jerks
9 Thrusters
6 Power Snatches

One barbell @ moderate load


BOOTCAMP
7min ON / 2min OFF:
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
5/5 Single Arm Thrusters
20 KB Swings
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
20 Tuck Crunches
20 Hip Extensions
20 Side Plank Raises (10 per side)

Focus on device:
10 rounds of 15sec. @90% + 15sec. Full Rest
2min easy pace


CROSSCIRCUIT

7min ON / 2min OFF:
Station 1
14 rounds of 20sec. @70-80% + 10sec. Full Rest
7 on one device, 7 on another.

Station 2
Build up to a heavy set of:
3 Thrusters

Station 3
EMOM for 7min do:
3/3 Mixed Rack KB Squats

Station 4
AMRAP in 7min of:
10 KB Taters
5/5 KB Cleans
20 Lateral Jumps over KB

Station 5
EMOM for 6min do:
5 Bench Press