Bootcamp

Skill/Strength:
6x4 OHS

Conditioning: 12' AMRAP
1-2-3-4-5-6-7-8-9-10...AHAP
pullups
front squats

Light:15/20kg - banded
RX: 30/45kg
Adv: 40/60kg - CTB

CrossFIt

Skill/Strength: bent over rows
5x5 bent over rows
5x30 russian twists

Conditioning: for time: (TC: 16')
2 Rounds
12 OHS
10 TTB

2 Rounds
10 OHS
10 TTB

2 Rounds
8 OHS
10 TTB

2 Rounds
6 OHS
10 TTB

*scale as needed

Light: start at 15/20kg add 2kg after
each round
RX: start at 25/40kg add 5kg after
each round
Adv: start 25/40kg add 10kg after
each round

by Louie

Strength

3RM Deadlift
3RM strict ring dip
5RM strict pullup

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