Bootcamp

Skill/Strength: Sumo deadlift highpull
5x5

Conditioning: for time (15' TC)
50 KBPS
25 situps
50 KB squats
25 situps
50 KB shoulder to overhead
25 situps
50 KB high pulls
25 situps

*all with one KB

Light: 8/12kg
RX: 16/24kg
Adv: 24/32kg

CrossFit

Skill/Strength: 
4x10 DB/KB seasaw press (5 each arm) 
4x10 DB/KB bent over rows

Conditioning: 22' AMRAP

22 abmat sit ups
22 HR pushups
22 air squats
22 power cleans
22 TTB
22 SDLHP

Light: 15/20kg
RX: 20/35kg
Adv: 35/50kg

by Louie

Strength

5x5 back squat @ 60% (speed!)
5x8 barbel press

accessory:
4x 10 band pull aparts + 10 banded face pulls
4x10 front rack lunges
 

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