CrossFit

Skill Work
For speed:
Overhead Squat
20-20-20

The goal is to choose a weight for each set that allows you to move it continuously with minimal stopping, not a 20RM.

Stimulus: Stamina/Speed
Rest: As needed

WOD
AMRAP 2 Minutes x 4
200′ KB Front Rack Carry 70/53
Max Bar Muscle Ups in remaining time
Rest 2:00

Feel: Muscular Overload
Pacing: Reach

Bootcamp

24 Min AMRAP
10 Sit Ups
10 Wall Balls
10 Cals
1 min Rest

Barbell

EMOM 20 minutes
1 back squat 70-80%