Crossfit

STRENGTH/SKILL

Push Press + Push Jerk + Split Jerk: 10 x 1 + 1 + 1. 

METCON

AMRAP 15:

40 Double Unders
30 DB Renegade Rows (50, 35) (total reps)
20 Hang Power Snatch (75, 55)
10 T2B

Rx+:(95, 65) (5/2 Ring Muscle-ups after T2B)

BootCamp

STRENGTH/SKILL

4 Rounds of:

15 Air Squats

10 Cal Row

10 Ring Rows

10 Cal Row

15 Air Squats

10 Cal Row

METCON

Every 2:00 x 5 Rounds

10 DB Push Press

12 DB Squat Cleans

10 Cal Row