CrossFit

SKILL WORK
Every 4 Minutes for 12 Minutes (3 sets)
1 Max Rep Set of Push Presses

Round 1: 75% 1RM
Round 2: 70%
Round 3: 65%

Adjust weights to allow for 5-10 reps on round 1, and then slightly more on each subsequent set.

Stimulus: Stamina
Rest: As Prescribed

Score is total reps

WOD
AMRAP 4 Minutes
3 Bar Muscle Ups
8 DB Front Squats 50s/35s
Rest 1:00
AMRAP 3 Minutes
2 Bar Muscle Ups
6 DB Front Squats 50s/35s
Rest 1:00
AMRAP 2 Minutes
1 Bar Muscle Ups
4 DB Front Squats 50s/35s

Scoring: 3 separate scores of rounds + reps. Start with the Bar Muscle Ups each AMRAP.

Feel: Gas
Pacing: Sustain

Bootcamp

8 Rounds Every 3 Mins
7 DB Push Press
21 jump ropes
7 DB Front Squats

Barbell

Snatch accessories

snatch deadlift 4×2 @ 100% of snatch
kb overhead walk 6×50′ each arm
3×12 hip extension
3×12 back extension
3×6 glute ham curl