WOD
3-4 Rounds
8-10 Bench press
10 1-Arm DB rows, L/R
10-12 Dips
5-10 Tempo pull-up, 0-2-3
12-15 Shrugs
12-15 Barbell curls
Boot Camp
3 rounds for max reps
Wall-ball shots
Raised leg sit-up
Kettlebell sumo deadlift high-pull
Weighted box step-ups
Row for calories
Rest 1 minute