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

CFPB Bootcamp:
8:45am

Rowing w/ Ingrid:
6:30pm

WOD:
A)
Snatch balance
-as heavy as possible-
5-3-3-1-1-1reps

B)
Every 2mins
2×85%
2×2@90%
2×1-2@95%

C)
4 rounds not for time
8 Barbell RDLs @50-60% of DL
8-10 Glute ham raises (scale:hip extension)
8 Bent over rows w/ KB or DB-heavy

Extra credit
100 lunges, back rack 45/65
*try to go unbroken*

Oly extra credit
3×8 (each side) front rack lunges-heavy

CFPB Bootcamp
Skill
Overhead squat
5×5

Strength
EMOM 7mins
5 Back squats
Then
4 rounds not for time
10 each leg single leg RDLs
10 good mornings
10 ring rows
30 sit ups

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