A:
3-3-3-3-3-3 Back Squat @20X1
Start every 2min.

B:
For time of, 21-15-9 reps of:
Burpee Box Jump over
Overhead Squats

5min Rest

Then 21-15-9 reps of:
Hang Power Snatches
Pull-ups

One load for both barbell movements. Light-Medium Load.
Target is to stay as unbroken as possible. Time cap: 20min.


BOOTCAMP (HIIT)

7min ON / 2min OFF:
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
5 Medball Combo (1 Front Squat + 1 Reverse Lunge each leg)
5 Ring Rows
10 Medball Russian Twists
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
50-40-30-20-10 reps of:
Mountain Climbers
25-20-15-10-5 reps of:
Leg Raises
Remaining time: Push-up Hold

Focus on device:
Start with Damper 3, go up by 1 every minute


CROSSCIRCUIT

7min ON / 2min OFF:
Station 1
30sec @ Moderate Pace
10sec @ Fast Pace
20sec @ Easy Pace

Station 2
EMOM for 6min do:
2 Hang Power Snatches + 2 Overhead Squats

Station 3
EMOM for 7min do:
8 KB Deficit Squats

Station 4
AMRAP for 6min do:
6 Burpee Box Jump Overs
8 Push-ups
10 Alternating DB Snatches

Station 5
AMRAP in 7min of:
Row 150m
5 (Strict) Pull-ups
3 Back Squats @ Medium – Heavy