WOD

CrossFit
30-20-10
T2B
Box Jump Overs 24/20

-Rest 3 Min-

10-20-30
V-ups
Box Jump Overs 24/20″

BarBell
Clean And Jerk
70-70-75
75-75-80
80-80-85
80-75-70

CROSSFIT
Skill Work – HSPU
Beginner – Accumulate 5 HSPU negative + 10 Seated DB Press
Intermediate – Partner Assisted Strict HSPU
Advanced – Accumulate Max Strict in 3:00

Back Squat
5 x 4 @ 80%
3 – 6 HSPU between sets
Scale: 3 – 6 Push-up

BootCamp
21 Min AMRAP
200m Run
15 Sit Ups
10 Russian Kettle Bell Swings
5 Burpees

BARBELL
Snatch
60-60-65-65-70
65-65-70-70-75
70-70-75-75-80

5 RFT
500m Row / 30 Cal Bike
7 Dual DB Hang Power Clean 50/35/20
7 Dual DB S2O 50/35/20
100m Dual DB Farmer Carry
-1 min rest- 
40:00 cap

CROSSFIT
Chipper
With a partner, split however
250 Double Unders
200 Air Squats
150 Box Jumps 24/20
200 Air Squats
250 Double Unders
E2MOM, inc 0:00 – 4 Synchro Burpees

BootCamp
3 Rounds
300m Row
20 Cal Bike
100 m Run
50 M Bear Crawl

CROSSFIT
EMOM x 30 (6 rounds)

1. 20 Sit-ups
2. 8 Push-ups
3. 8 Thrusters 95/65/45
4. 8 Shoulder to Overhead 95/65/45
5. 8 Front Rack Lunge 95/65/45 (4 each)
   (Should have at least 15-20 seconds of rest, scale reps/weight accordingly)

Crossfit
Skill Work – Bar MU
Beginner: Max Unbroken Pull-up
Intermediate: Max Unbroken C2B
Advanced – Max Unbroken BMU
(8:00 cap, suggest no more than 3-4 attempts)

40-30-20-10
RKBS 35/26/18
Calorie Row
(18:00 cap)

BOOTCAMP
10 Min AMRAP
30 Single Unders
20 Dumbbell Snatch
10 box Jumps
Rest 5 Min
10 Min AMRAP
10 Box Jumps
10 Wall Balls
10 Wall Ball Sit Ups

Barbell
Hang Clean + 2 Push Jerks
Find a Max In 8 Sets

CROSSFIT
Find a heavy
5 Rep Deadlift

AMRAP x 10
10 V-up
8 Burpee
6 Candlestick to Pistol (3 each leg)
Scale Pistol to Air Squat

BARBELL
Power Snatch
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]

CROSSFIT
AMRAP x 18
8 Power Clean 105/75/55
6 Power Snatch 105/75/55
4 Overhead Squats 105/75/55
200m Run

BootCamp
24 Min EMOM
1-12 Cals
2-12 Ring Rows
3-12 American Kettle Bell Swings
4-Goblet Squats

BARBELL
Hang Squat Clean
70-75-80-85
75-80-85-88
80-85-88-90