CROSSFIT

5 Rounds for Time:
20/16 Cal Row
10 Deadlift 155/105
6 Hang Clean
4 Shoulder to Overhead
-1 min rest between rd-

This workout should feel like “DT” with a twist. Do not exceed 65% of your shoulder to overhead (push jerk) max.

BOOTCAMP

12 min AMRAP
40 Box Step Ups (No Weight)
10 DB Clean and Jerks
20 sec L Sit Hold/ Knee Raise Hold (on Paralettes)

Accessory:
3 Rounds not for time:
10 on Each Leg Single Leg Hip Thrusts on Bench (pictured below)
10 Abmat Sit Ups (3 sec Negative

TRACK

Agility Drills, Single Leg Work, Team Relays, and Optional Swim afterwards.

Bring Cleats if you have them. Bring a swimsuit if you have time after the workout.

BARBELL

Snatch Waves EMOM style