CrossFit

Strength
Hang Clean [Video]
Clean [Video]
Front Squat [Video]

Every 90 seconds for 8 sets complete:
1 Hang Squat Clean + 1 Squat Clean + 1 Front Squat.
Build as you go. Focus on elbow/rack position.

Conditioning
For Time:
20 Front Squats (#95/65)
50 Double Unders
15 Pull-ups
20 Thrusters
15 Pull-ups
50 Double Unders
20 Push Jerks

Bootcamp

A)
4 rounds of
30 seconds On / 10 seconds Off
Scissor Jump Lunges
Double Inward Heel Touches
Sprawl to Jump Slam
Butt Kicks

B)
Amrap for 10 minutes
5 Goblet Squats
10 Russian Swings
20 Russian Twist
30 Single Unders

C)
1000/800m Row
Rest 2 minutes
750/600m Row
Rest 2 minutes
500/400m Row