TUESDAY

BootCamp Sprint

1. 10-1/1-10, 12M Cap
Ring Rows
Push-Ups

2. Conditioning
5 Rounds
10 Situps
20 Russian Twists (10/10) with MB
Run 200m

CrossFit

Strength : Push Jerk

2-2-2-2-2-2-2-2, all 80-93% 1RM

WOD : 12m AMRAP
5 Strict HSPU
5 Kipping HSPU
5 Strict Pull-Ups
5 Kipping Pull-Ups
40 Double Unders

S : Push-ups —> Clapping, Jumping Pull-Ups, 80 Singles
L1 : Scaled all movements, 20 Doubles

Rx+: HSPU/Pull-Ups all linked

The Program

1. Strength and WOD Rx+

2a: 4×7 Hang Clean and Jerk, rest :60, heaviest able increase throughout
2b: 4xME HS Hold, rest :60

3: :90 Burpee wearing vest 20/10, rest :90, x4