WOD:
5am, 6am, 9am, noon, 4:30pm, 5:30pm

CFPB Bootcamp:
8:30am

Rowing w/ Ingrid:
6:30pm

WOD
Every 90 secs
2×2 paused back squats @80% – 3secs
2×2 paused back squats @85% – 3secs
2×1 paused back squat @ 85% – 5secs
3 mins rest
Max reps at 85% (no pause)
Then….
5min AMRAP
5 muscle ups
10 weighted pistols 35/53 (5L/5R)
Rest 3mins

4 min AMRAP
4 deadlifts 205/315
8 HSPUs
Rest 3mins

3 mins AMRAP
10 unbroken wallballs 14/20
10 push-ups

Extra Credit & Oly Extra Credit
“Hammer the hammies”
3-5 rounds of:
8-10 good mornings*
6-8 barbell RDL*
*heavy with good form
Then
100 lunges (back rack) 45#
-try to go unbroken

CFPB Bootcamp

Skill
Handstand holds
Strength
10 min EMOM
3 paused back squats (3 secs)
Conditioning
5min AMRAP
10 ring rows
10 goblet squats
Rest 3 mins

4min AMRAP
10 KB deadlifts
20 sec handstand hold or plank hold
Rest 3mins

3 min AMRAP
7 unbroken wallballs
7 push-ups

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