CROSSFIT

Strength
2x :10 Ring Support Hold
2×3 Ring Dip Negatives w/ Pause in the
Bottom
Then,
EMOM 8 Minutes
3-8 Ring Dips

METCON
3 Rounds
30 Shoulder to OH 95/70lbs
20 KB Swings 53/35lbs
10 Bar Muscle Ups

BootCamp
25 Min AMRAP
100m Run
15 Push Press
20 Sit Ups
1 Min Rest

BarBell
Snatch Deadlift 3×5 @ Max Snatch
Clean Deadlift 5×5 @ Clean Max