CrossFit
Skill Work – Linking Ring MU
Accumulate max RMU, 10 min Cap
Scale Ring Dip + Push-up (Max 20 Reps)

21-15-9
Russian Kettlebell Swings
Pike Overs

BOOTCAMP
30 Min AMRAP
Work For 3 Min Rest For 3 Min
10 Wall Balls
10 Russian Kettle Bell Swings
Max Cals
3 Min Rest

BARBELL
Snatch Grip Push Press 3×8 @ 65-75% of Push Press
Over Head Squat with 2 sec Pause 4×3 @ 80-90% Of OHS
Strict Press 3×3 @ 70-85%