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

CFPB Bootcamp:
8:45am

WOD
A)20 back squats @ 75% of 1RM

B)10 mins to work up to a heavy clean

C)Pick one-
*bar starts on ground*
a)
9-7-5 reps for time of:
155/225-lb. front squats
Bar muscle-ups

b)
15-12-9reps of:
135/185-lb. front squats
Chest to bar pull ups

c)
21-15-9reps of:
95/135-lb. front squats
Pull ups

Extra Credit
30 Turkish get ups
15L/15R

Extra Credit Oly
5×5 clean grip deadlift @ 100% of cl
3×15 hip extensions

CFPB Bootcamp
Strength
EMOM 10 mins
3 Deadlift

Conditioning
21-15-9reps of:
Front Squats
Pull ups

Core work!!!!

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