Strength
Back squat: 3-3-2-2-1-1
Work up to a heavy single for the day
WOD
As many rounds 10 minutes
15 toes to bar
15 overhead squats, 115/85 lb.
-Rest 5 minutes then not for time
Back squat: 2 sets x 10 reps @ 75% of 1RM for the day
Note: Record load and rounds/reps to log.
Boot Camp
AMRAP 3 minutes x 3 sets
5 Med-Ball cleans
10 Dumbbell bench press
25 jump rope after each round
-Resr 3 minutes-
AMRAP 3 minutes x 3 sets
5 Med-Ball cleans
10 Hammer curls
25 jump rope
*Rest 1 minute B/T sets