Bootcamp:OTM until failure:

1 Burpee, 1 Air Squat, 1 Mountain Climber

On minute 2, do 2 of each, minute 3, do 3 of each, until failure.
Partner WOD, Complete as many rounds as possible in 15 minutes of:

Partner 1:

400m Run 

Partner 2:

20 Russian Twists

20 Plank Shoulder Taps

20 Sit Ups

Switch after each 400m run.
Cashout:

45s each:

Under Overs/ switch roles

Partner Stand Ups/switch roles

Partner help ups/switch roles
CROSSFIT – In a team of 3, share work anyway.

For Time:

1 mile run

150 calorie row

100 box overs 24/20

50 HSPU

12 Rope Climbs

SWEATFIT:50s/40s/30s/20s/10s

50 Seconds of each movement then 1 min rest, then 40s of each, etc:

Squat Jumps

Sit Ups

Push Ups

Lunges

Battle Ropes
+
3 sets:

8 DB Squats

8 DB Hammer Curls (Sun’s out guns out!)

8 DB Shoulder Press

8 DB Snatches (4L/4R)

8 DB Renegade Rows

Deadlift- work up to a heavy 5 in 15 minutes. 
3 rounds for time:

400m run 

15 CTB pull ups 

50 squats 

15 HSPU

Power Clean: work to a heavy single in 6 minutes.EMOM 25 minutes- AMRAP each station (5 rounds) Minute 1 Goblet squat 50/35 Minute 2 KBS 50/35 Minutes 3 burpee box overs 24/20 Minute 4 Run 100m Rest 1 Minute 
SWEATFIT:

“Weston”

3 Rounds for time:

Row 1,000 meters or 800m Run or 40 Cal Bike

200-m farmers carry, 45-lb. dumbbells

45-lb. dumbbell waiters walk, 50 meters, right arm

45-lb. dumbbell waiters walk, 50 meters, left arm

Push Jerk 10-8-6-4-2 working up to a heavy double.
Partner “Paul” With a partner share 10 rounds of:

• 100m run
• 19 KBS 70/53
• 10 burpee box jumps

Bonus work AMRAP 6 minutes

• 5 HSPU
• 5 Toe to Bar
• 5 jump squats

Front Squat: 3 sets of 4-5 reps at 80-85% 1RM

In a team of two:

50-40-30

Thrusters 95/65

Bar over burpees

Bonus Work:

Run 3 lengths of the parking lot and walk back to the start on the 4th x 5.