Strength
Back Squat: 10 -8-6-4-2-1-1-1 reps
Work up to a moderate heavy back squat for the day (Not a 1 Rep Max – Deload Week).
WOD
Partner AMRAP in 18 minutes
6 clean and jerk, 135/95 lb.
12/10 cal row
6 bar muscle-ups
*Leap Frog Rotation
Note: Record rounds/reps to log
Boot Camp
As many rounds in 20 minutes
15 kettlebell swings
15 bicep curls
15 box Dips
150 meter run or row