A1:
5-5-5-5 Front Squat @22X1
A2:
4 sets of: 20sec. Single Arm Ring Row Top Hold (per arm)
Start every 1:30min one of the exercises (alternating)

B:
10-9-8-7-6-5-4-3-2-1 reps for time of:
Strict Pull-ups (if you scale them: make them challenging!)
Burpee Tuck Jumps
Pike Push-ups
KB Front Rack Squats


BOOTCAMP (HIIT)

7min ON / 2min OFF:
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
10 Tuck Jumps
10 Pike Push-ups
10 Sit-ups
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
20sec. Plank Hold
20sec. Push-up Hold
20sec. Side Plank Hold – L
20sec. Side Plank Hold – R

Focus on device:
20sec. EASY
20sec. MODERATE
20sec. EASY
20sec. HARD


CROSSCIRCUIT

7min ON / 2min OFF:
Station 1
Bike, Increase the 500m split times by 5sec.
E.g.:
1st minute: 2:00/500m
2nd minute: 1:55/500m

Station 2
AMRAP in 7min of:
1 Wallclimb
6 Burpees
12 Wallballs

Station 3
EMOM for 7min of:
Even: 10 Alternating Bicep Curls
Odd: 10 Alternating DB Rows

Station 4
AMRAP in 7min of:
15sec L-Sit on Paralettes
10 Goblet Squats
15 Box Step Overs

Station 5
EMOM for 6min do:
5 Back Squats