A1:
3-3-3-3-3 Power Cleans
A2:
8-8-8-8-8 Ring Face Pulls
A3:
8-8-8-8-8 Glute Ham Raises
Start every 1:30min one of the exercises (alternating).

B:
15-12-9 reps for time of:
Hang Power Cleans @ Medium Load
Wallballs
Push-ups


BOOTCAMP (HIIT)

7min ON / 2min OFF:
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
4 Push-ups
6 Burpees
8 Box Jumps
10 Squats
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
1min Plank Hold
1min Superman Hold
1min Hollow Hold
1min Jumping Lunges
1min Plank Hold
1min Superman Hold
1min Hollow Hold

Focus on device:
2min Easy, 1min Moderate, 30sec. HARD!


CROSSCIRCUIT

7min ON / 2min OFF:
Station 1
2min Ski
Rest 30sec.
2min Assault Bike
Rest 30sec.
2min Row

Station 2
EMOM for 6min do:
3 Power Cleans

Station 3
Multiple sets of 6 Jefferson Curls @5050

Station 4
AMRAP in 7min of:
5 Sits-ups
5 Tuck Crunches
5 V-Ups
15 Superman Rocks

Station 5
AMRAP in 7min of:
5 Wallballs
5 Pull-ups
10 Medball Russian Twists