CrossFit

Skillwork
Every 2:30 for 6 Sets
Tempo Back Squat
5-5-3-3-2-1
Perform a 3-count to the
bottom. Do not pause in
the bottom, stand up
right away. Start around
50-60% and add weight
each set, building to AHAP.

WOD
AMRAP 10 Minutes
6 Strict HSPU
8 Alternating Pistols

Bootcamp

24 Minute AMRAP
12 Sit-ups
9 Russian Kettle Bell Swings
6 Cals Row/Bike
3 Pull-ups/Banded Pull-ups

Barbell

Clean & Jerk
10 x 1 @ 80%