Strength
Deadlift: 5-3-1+
WOD
For time
100 double unders
50 dumbbell step-ups, 50/35 lb. DB, 24/40 inch box
100 double unders
50 burpee pull-ups
100 double unders
Note: Record time to log
Boot Camp
Alternating Tabata
Bench press / Skull Crusher
-Rest 1 min
Alternating Tabata
Tarantula squats / Wall sit
-Rest 1 minute
Alternating Tabata
Sit-up / Plank
-Rest 1 minute
Alternating Tabata
Flyes / Lat raises
Rest 3 min
AMRAP 8 minutes
10 wall-ball shots
50 m run