WOD:
5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm
CFPB Bootcamp:
8:30am

WOD

10 min to build up to a 5RM power jerk
Then…

You knew it was coming!!!!
For time:
400-meter run
18 muscle-ups
400-meter run
15 muscle-ups
400-meter run
12 muscle-ups

Each time the athlete breaks a set of muscle-ups they must run 200m (10x20shuttle run)

Scaling:
A) Muscle up reps
9-7-6
B) chest 2 bar pullups
C) regular pull ups

Time Cap: 25mins

Extra Credit-
3-5 rounds of:
15-20 GHD sit-ups
10-15 hip extensions

CFPB Bootcamp

Strength– work up to a 5RM shoulder press

Conditioning
200 meter run
21 pull ups
200 meter run
21 push-ups
200 meter run
15 pull ups
200 meter run
15 push-ups
200 meter run
9 pull-ups
200 meter run
9 push-ups