A:
8-4-4-4-4-4 Sumo Deadlift
6 sets of 8 DB Bench Press
Start a new round of both exercises every 2:30min. First set is warm-up

B:
For Time of:
3 Rounds:
20 Deadlift w/1 KB
15 Goblet Squats w/1 KB
10 Push Press w/1 KB

Then
3 Rounds:
14 DB Snatches
14 DB Box Step Overs

Time cap: 12min

Level 1:12-16kg/8-12kg KB and 10/5kg
Level 2: 20-24/12-16kg KB and 15/10kg DB
Level 3: 28-32/16-20KB and 22,5/15 DB


BOOTCAMP

1: Ski, Row, Assault Bike or Bike
2: AMRAP:
20 Deadlift w/1 KB
15 Goblet Squats w/1 KB
10 Push Press w/1 KB
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
20 MedBall Good Mornings
20 MedBall Sit Ups
20 MedBall Russian Twists

Focus on device:
1)
For Time: Row 1500/1100m
Remaining time: easy pace on Bike
2)
For Time: Bike 3000/2200m
Remaining time: easy pace on Rower


STRENGTH

A:
Deadlift
10@50%
8@55%
6@64%
5@70%
4@75%
3@80%
3@83%
3@83%

B:
3 rounds of:
8/8 Seated DB Shoulder Press
12 Toes Up DB Romanian Deadlift
Max Distance Heavy D-Ball Carry
14 Skull Crushers