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

CFPB Bootcamp:
8:45am

WOD
12 mins to work up to a 3RM touch & go power snatch

5rounds of:
1 min to complete 30 double unders
2 min to complete 15 power snatches 75/115
Immediately followed by:
For time:
10 muscle ups (bar or rings or a combination of both)
Or
30 dips

Extra Credit
3-5 rounds of
15-20 GHD sit-ups
10-15 back extension

Extra Credit Oly
3×8 snatch grip RDLS @ 75% of 1RM SN
5×5 weight strict pull ups

CFPB Bootcamp
Skill
Doubleunders

Strength
Every minute on the minute for 10mins
3 Hang power snatch

Conditioning
10 min AMRAP
15 double unders or 45 singles
10 hang power snatches

Core work!!!