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

CFPB Bootcamp:
8:45am

WOD
Every 4 mins do
Back squat
2×10@80%
1xAMRAP@80%

EMOM 12mins
1st min- 10 weighted pistols (5L/5R) 35/53
2nd min- 3-6 muscle ups
*Scaled* 6-10 chest to bar pull ups
Immediately followed by-
for time:
50 box jumps 24/28

Extra Credit
Weight dips
5×5

Oly extra Credit
4×5 push press- as heavy as possible
4×8-10 glute ham raises

CFPB Bootcamp
Strength-
Back squats
3×10

Skill-
Pistols
And
Handstand holds

Conditioning-
10 min AMRAP
30 sec Handstand or plank hold
10 pistols or goblet squats
10 pull ups

CORE WORK!!!!

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