Bootcamp 

Skill/Strength: push press technique
ramp up in 5s

Conditioning: 15' AMRAP with a partner
athlete 1:
12 push press
12 TTB
6 push press
6 TTB
athlete 2:
400m run

*switch every round

Light: 15/20kg - knee raises
RX: 30/45kg
Adv: 40/60kg

CrossFit

Skill/Strength: 12' to ramp up to a heavy complex
1 squat clean + 1 hang squat clean + 1 front squat

Conditioning: 15' AMRAP
12 push press
12 TTB
8 push press
8 TTB
4 push press
4 TTB
200m run

Light: 15/20kg - knee raises
RX: 30/45kg
Adv: 40/60kg

by Beau

Strength

7x1 back squat @ 90% (heavy)
5x6 weighted pushups

accessory: (go heavier than 03.07)
accumulate 3 minutes of farmers walk (2xKBorDB)
4x16 side lunges (use a KB for extra weight if necessary)

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