Strength
Back Squat: 5 sets x 3 reps @ 65-85% of 1RM
WOD
For Time:
60 sit-ups, ABMAT
50 toes-to-bar
40 sit-ups, GHD or ABMAT
30 pull-ups
20 strict pull-ups
10 bar muscle-ups
*20 minute time cap
Note: Record time to log
Boot Camp
Partner AMRAP 20 minutes
10 Cal Assault Bike
12 DB thrusters
15 sit-ups