Monday

Strength
Back Squat: 3 sets x 3 reps @ 90% of 1RM Back Squat
*Perform a set every 2 minutes

WOD
As many reps in 12 minutes
4-8-12-16-20-24-28…
Wall-ball shots, 20/14 lb. ball
Toes to bar

Note: Record reps to log

Boot Camp
As many rounds in 5 minutes
10 kettlebell swings
10 push-ups
Rest 1 minute
Every Minute on the Minute (EMOM) 8 minutes
7-10 Tempo Ring-rows
Rest 1 minute
As many rounds in 5 minutes
10 kettlebell swings
10 dips
Rest 1 minute
EMOM 8 minutes
7-10 dumbbell bench press
Rest 1 minute
As many rounds in 5 minutes
10 kettlebell swings
10 Curls

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