EMOM for 36min @ STEADY PACE (“walk through”) of:
1) 15/12 cals Bike
2) 10 KB Goblet Cleans @ medium-heavy
3) 45sec. Shuttle Runs (10m always touching ground with one hand)
4) 8-10 T-Bar Rows
5) 15/12 cals Ski
6) 4 Complex of a Single Arm KB Swings + Single Arm KB Clean + Jerks (per side)


BOOTCAMP (HIIT) WOD

7min ON / 2min OFF:
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
5 DB Squats Heels on 10 Kg Plate
5 DB Squats Heels on 5 Kg Plate
5 DB Squats
20 Sit-ups or 10 GHD Sit-ups
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
2 Min. Wildropes
2 Min. Box Jumps
1 Min. KB-Swings
1 Min. DB Seated Shoulder Press
30 Sec. Burpees
30 Sec. Handstand Hold

Focus on device:
30 Sec. Easy / 15 Sec. Hard


STRENGTH WOD

A1:
Back Squat
5×5 at 80-85%

A2:
Shoulder press
5×5 at 85%

Alt. Between sets 20min. For part A

B:
3 Rounds of:
6+6 reverse lunges w/ BB on back
10 alternating DB Shoulder press
45 banded tricep extensions
Max effort plank

You go I go setup in part B