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

CFPB Bootcamp:
8:30am

Rowing w/ Ingrid:
6:30pm

WOD
10mins up to a heavy single Power Clean & Power Jerk
Then…
Every 90secs for 7rounds-
2 paused Back Squats (3secs) @ 80%
Then…
A max set at 80% (no pause)

3 rounds NFT of:
8-10 glute ham raises
8-10(each side) single leg
RDLs

*scale GHRs to hip extensions, to make RDLs harder stand on a 8in box*

Extra Credit
2 more rounds of the GHRs & RDLs

CFPB Bootcamp

Skill– power clean (10 mins of practice- increasing load if applicable)

Strength
10 min EMOM-
3 back squats with a 3 sec pause
(Heavy with good form)
Then…
3rounds not for time:
8-10 hip extensions
8-10 (each side) single leg RDLs