CrossFit

Strength/Skill
Push Press
5-3-3-1-1
Rest 2-3 minutes between sets

Start around 70% and add weight each set

Stimulus: Heavy 
Rest: 2-3 Minutes between sets

WOD
“Helen”
3 rounds for time of:
400m run
21 Kettlebell Swings 53/35lbs 
12 Pull-ups

Feel: Cardio/Gas
Pacing: Reach/Sustain

Bootcamp

The chief 
5 Rounds x 3 Min AMRAP
3 Power Cleans 135/95 Or Dumbbell Cleans 
6 Push Ups 
9 Air Squats 
1 Min Rest 
Start Each Round At The Top

Barbell

Hang Clean 
3×1@70
3×1@75
3×1@80 
1×1@85+