CrossFit

STRENGTH/SKILL
1a) DB Bench Press w. a rotation: 2/5 x 8.
1b) Iso-dynamic KB Rows: 2/5 x 8 each. 
METCON

For time:
40 KBS (53, 35)
4 Rope Climbs
30 KBS
3 Rope Climbs
20 KBS
2 Rope Climbs
10 KBS
1 Rope Climb

Rx+:(70, 53) (Legless Rope Climbs)

BootCamp

STRENGTH/SKILL
EMOM x 8:00
Odd:
– 10 Air Squats
– 3 Burpees
Even:
– 10 Abmat Sit-ups
– 3 Burpees
EMOM x 8:00
– 4 Heavy Goblet Squats (5s Pause at bottom)
METCON
EMOM x 15:00
Minute 1: 5 DB Squat Cleans (50/35)
Minute 2: 10 Abmat Situps
Minute 3: 15/12 Calorie Row