MONDAY Bootcamp

A) 12min AMRAP
- YOU GO I GO
10 kb swings
8 kb thruster
6 box jumps
4 burpees

😎 12min EMOM (3rounds)
- CORE
1. 25 sit ups
2. Elbow plank (40s)
3. 20 oblique twists
4. Extended plank (40s)

C) 8min AMREPS
- Sprint shuttles
- YOU GO I GO

TUESDAY Bootcamp

32min rolling clock with a partner
alternating rounds

Min 0-4
   8 Barbell deadlifts
   8 squat thrusts
Min 4-8
   8 Barbell cleans
   8 press ups
Min 8-12
  8 barbell back squats
  8 jumping lunge
Min 12-16
  8 Barbell thrusters
  8 down ups
Min 16-20
  8 KB swings
  8 squat jumps
Min 20-24
  8 KB SDHP
  8 sit ups
Min 24-28
  8 KB clean and press
  8 plank ups
Min 28-32
  8 KB snatch
  8 burpees

WEDNESDAY Bootcamp

Partner workout
(Split all work as needed)

For time:
100 KB swings
80 alt leg lunge jumps
60 KB front squats
40 press-ups
20 KB thruster
Every 2mins both partners complete 5 downups in sync

For time:
100 air squats
80 medball sit-ups
60 squat thrusts
40 cal ski
20 burpees over medball
Every 2mins both partners complete 10 squat jumps in sync

For time:
100 v tucks
80 plate GTOH
60 tricep dips
40 OH plate sit-ups
20 in out plate press ups
Every 2mins both partners complete 15 high knees