CrossFit

Strength
Front Squat [Video]
Complete 5 sets of 3 Front Squats.
Work on technique. Do not exceed #205/145.

Conditioning
For Time:
100 Double Unders
50 Hang Squat Cleans (#95/65)
100 Double Unders

Bootcamp

A)
3 rounds of
40 seconds On / 20 seconds Off
Punch Jacks
Butt Kickers
Sprawl + 4 count Mountain Climber

B)
Amrap for 12 minutes
5 DB Thrusters
10 Alternating DB Snatches
25 Single Unders
10 Renegade Rows
5 Air Squats

C)
With a Partner for 10 minutes
20 Ball Slams
500m Ski