
CrossFit
Find a heavy 3 rep Back Squat
21-15-9
Hang Squat Clean 115/85
Wallballs 20/14
BootCamp
20 Min AMRAP
20 Sit Ups
15 Russian Kettle Bell Swings
10 Goblet Lunges
5 Push ups
1Min Rest
Barbell
Snatch+ 5 overhead squats
Start at 60% build up over 6 sets.