Bootcamp

Skill/Strength: 5x3 back squats

Conditioning: 8' AMRAP
9 pullups
18 thrusters

Accessory: 2x15 banded goodmornings
2x30-45" handstand hold

Light: 12reps@15/20kg (6reps banded)
RX: 15/20kg
Adv: 20/30kg
 

CrossFit

Skill/Strength: handstand pushups
5x6 increasing deficit if possible

Conditioning: with a partner complete 5 rounds each (14'TC)
row 200/250m
15 pullups

*2nd partner will begin rowing as soon as the 1st partner finishes rowing


Light: banded
RX:
Adv: CTB

by Beau

Strength

7x1 front squats@90-100%
5x8 double KB/DB presses

accessory: 6x5 broad jumps for max distance
4x10 double KB/DB bent over rows

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