CROSSFIT

Core Accessory: 3 attempts, max plank hold
1 min Rest in Between Attempts. If first hold goes to two minutes, stop and rest 1 min. Then add weight to your back for the next attempt.

METCON
18 min AMRAP
20 Russian KB Swings 50/35
20 Abmat sit-ups
400m Run
20 Russian KB Swings
10 V-ups
500m Row

BOOTCAMP

5 Rounds:
15 Russian Kettlebell Swings
50m Run
15 Jumping Squats
50m Run
*30 sec Rest in Between Rounds

Then Immediately into:

5 Rounds:
10 Burpee Tuck Jumps
10 Cal Row

BARBELL

Power Snatch Plus Drop Sets

Power Clean And Jerk Pluse Drop Sets