A1:
6-6-6-6 Hang Power Snatches (unbroken)
A2:
6-6-6-6 DB Suit Case Russian Step ups (per leg)
A3:
4 sets of 45sec Front Leaning Rest
Start every 2min one of the exercises (alternating)

B:
EMOM for 8min of:
1) 4 Power Snatches @ heavy (start approx. every 10sec. a rep)
2) 40sec Row @ 85-90% effort


BOOTCAMP (HIIT)

7min ON / 2min OFF:
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
5 Stict Pull ups
1o Handstand Push ups
15 Jumping Squats
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
20 KB Swings
20 KB Deadlifts
20 Box Jumps


GYMNASTICS WOD

A:
HS hold and HS turn:
technical coaching

B:
“Fran”
21 – 15 – 9 reps for time of:
Thrusters
Pull ups

C:
Core complex