WOD times:
5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm
CFPB Bootcamp:
8:30am

WOD
20 min mobility

10 mins to build up to a 5rep max hang clean
Then
10min EMOM
1st min- 5 front squats @5RM hang clean (from ground- no rack)
2nd min- 7 deadlifts @ same weight

Extra Credit
For time 10 ring muscle ups
Or
30 strict dips

Oly Extra Credit

4×7 good mornings
(heavy)
5×5 weighted pull-ups (heavy)

CFPB Bootcamp

Skill
EMOM 5min
5 hang squat cleans for technique

Strength
EMOM 10min
1st min 5 front squats (from rack)
2nd min 5-10 box jumps

Conditioning
10 rounds of
6x 10m shuttle run
5 burpees