A:
Every 90sec. for 12min do:
1 Clean Pull + 2 Power Cleans

B:
6-6-6-6-6 Overhead Squats @30X1 (focus on form!)
Start every 2min.

C:
21-15-9 Reps of,
Burpees
KB Swings 24/16
Wallballs


BOOTCAMP (HIIT)

7min ON / 2min OFF:
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
10 Plate G2OH
10 Plate Overhead Lunges
10 Plate Russian Twists
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
10 Medball Sit-ups
10 Medball Hamstring Curls
10 Medball Russian Twists

Focus on device:
Start with Damper 3, go up by 1 every minute


CROSSCIRCUIT

7min ON / 2min OFF:
Station 1
40sec @ EASY
10sec @ MODERATE
10sec @ FAST

Station 2
EMOM for 6min do:
2 Clean Pulls + 1 Power Clean

Station 3
EMOM for 7min do:
8-10 Wallballs
8-10 KB Swings

Station 4
AMRAP in 6min of:
1-2-3-4-5-6-7-…
Burpees
Box Jumps

Station 5
Practise your Overhead Squat