WOD:
5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm
CFPB Bootcamp:
8:45am

WOD
20 rep back squat @ 50% 1RM
Then…
10 mins to work up to a heavy single
Squat clean thruster
Then…
Kipping practice
Then…
12.5 open WOD
7min AMRAP
65/100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
65/100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
65/100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
65/100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
65/100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
65/100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
65/100 pound Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Extra credit oly
Clean grip deadlift
5×5 @ 100% of clean
Glute ham raises
3×10

Extra credit
10 bar muscle ups
*Scale- less reps, banded, jumping or 30 dips

CFPB Bootcamp
10 min EMOM
1snatch pull + 1 hang power snatch + 1 overhead squat

21 min EMOM
1st min- 5 back squats
2nd min 7-10 good morning
3rd min 5 pull-ups