CROSSFIT

SKILL
5 Big Kips, performed as singles
5 Big Kips w/ Lat Push Down
5 Big Kips w/ Lat Push Down + Knees to Bar
EMOM 4 Minutes
1-3 Perfect Bar Muscle Ups

METCON
10 Rounds, alternating full rounds with a
Partner
14 Burpee Box Jump Overs 24/20″
10 Deadlifts 245/165lbs
6 Bar Muscle Ups
30 minute cap

BOOTCAMP
15 Min AMRAP
15/10 Cals
10 Push Press (2 Dumbbells)
10 Jumping Pull Ups
5 Min Rest
10 Min AMRAP
10 Runner Runner Suitcase
10 Plank Jacks
10 Mountain Climbers

BARBELL
Hang Clean
65-70-75
70-75-80
75-80-85
80-85-88