Bootcamp

Skill/Strength:
5x5 pushups (weighted)
5x8 ring rows (Adv: 5" decent)

Conditioning: 20' EMOM (45" work, 15" transition)
row
double DB push press
PVC overhead squats
KBPS
burpees

Light: 8/12kg - 5/10lg
RX: 16/24kg - 10/15kg
Adv: 20/32kg - 15/22kg

CrossFit

Skill/Strength: power clean
7x3 tng ramping up

Conditioning: 20' AMRAP
200m run
30 single KB push press
30 squats

Light: 8/12kg
RX: 16/24kg
Adv: 16/24kg - pistols

by Beau

Strength

5x8 thrusters
5x7 weighted pushups

accessory: 5x5 slow release strict chin ups (5"down)
5x10-20" Lsit hold

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