Strength
Deadlift: 3-3-3-3-3-3-3
*Work up to a Heavy 3 rep in 7 sets
WOD
Complete as many rounds in 20 minutes
5 Rounds
20/15 cal row
20 sit-ups, GHD or ABMAT
-With remaining time perform Max reps
Bench press, 155/105 lb.
Note: Record rounds / reps to log
Boot Camp
10 cal row
20 Russian twist
10 DB bench press
-Rest 3 minutes
100 meter Run
20 Weighted side bends
10 DB push press