CrossFit

Strength
Clean [Video]
Take 15 minutes to establish a heavy 1rep Squat Clean.

Conditioning
With a 15 Minute Time Cap:
80 Air Squats
60 Wall Ball shots (#20/14)
40 Burpees
20 Power Cleans (#135/95)

Bootcamp

A)
5 rounds of
30 seconds On / 15 seconds Off
DB Front Squat to Knee Raise Press
Plank Jack + DB Pass Through
Sit Up + Heal Touch

B)
4 rounds of
2 minutes On / 1 minute Off
Complete 75 singles then max Ball Slams with any time remaining

C)
Rowathon
6 rounds of
90 seconds of Rowing
30 seconds of Rest