5 rounds for time of:
Run 120m
15 x back extension
10 x supine ring row

Baseline: Pre-SOP and box breathing, then ROM Drills.
20 minutes of grinder PT:
30 Push-ups, 30 air squats, 30 sit-ups, 10 Burpees, 10 Windmills, 30 Push-ups, 30 Mountain climbers, 30 Flutter kicks, 10 Burpees, 10 Cherry pickers (4-count), 30 Push-ups, 30 Back Extensions (arm haulers) 10 Burpees, 10 Chain breakers, 30 Push-ups , 30 Lunges, 30 Hello dollies, 10 Burpees, 10 Trunk twists
Time: 14:04

Baseline WOD: “Angie”. Complete the following for time:
•100x double-unders
•100x push ups
•100x sit ups
•100x air squats
Time: 17:00

Stretch

12 minute AMRAP
200 meter row
20 hand release push-ups
400 meter run
40 air squats
max reps clean and jerk (185/125)

All alone, in the open air Den
T'was a 24 Amrap challenge, for Evil Len
With 24 pull ups and med ball squats, the game was booked,
And by the time he was finished, he was totally f#*cked!

OHS 5x1 (85, 105, 115, 130, 140# (failed twice))
Power snatch + snatch push press + OHS
1x2+2+1 @70%, 2x2+2+1 @75%, 2x2+2+1 @80% (70, 75, 80#)
Power clean + push jerk
2x2+1 @75%, 2x2+1 @80% (110, 120#)
Back squat 1x20 @120#
Snatch pulls 4x3 @95% (95#)

For Time
Run 1 mile
30 S2O (155/95#)
Run 1 mile

Three sets of:
Drop to Split Jerk x 3 reps (light, focus on foot work)
Rest as needed

For 10 min every 30s 1 rep cluster

A. Press @ 10X2; 2-3 x 4; rest 2 min SCORE: 205, 225, 235, 235
B. Dead Hang to Inverted on rings (DH2I) - 2-3 reps emom - 8 min

+

3 sets:
AMRAP unbroken MU's
rest 10 sec
AMRAP wall balls in 60 sec
rest 20 sec
AMRAP DU's in 90 sec
rest 3-4 min walking actively
SCORE: (Round 1: 10, 33, 136) (Round 2: 8, 29, 102) (Round 3: 7, 30, 104)

Notes:
- pause 2 sec overhead on press and prep breath for eccentric
- make scapula do the work for DH2I, pause at top briefly
- push unbroken barrier for MU's - record all reps
- go for big deep set on DU's, no pacing allowed, then hammer home as needed

Back squat 1x20 @115#
Bench press 3 @80%, 2 @85%, 1 @90% (100, 105, 110)
3 @85%, 2 @90%, 1 @95% (105, 110, 115)
3 @90%, 2 @ 95%, 1 @100-105% (110, 115, 120)
5x3 Pendlay rows

Claudia
5 RFT
20 KB swings (53/35#)
400m run

3x8 good mornings

I don't normally bother with my Bootcamp Sessions, too busy coaching, but I do enjoy Chester The Jester.
125 HRPU, 21 Burpees, 100 Push Ups, 15 Burpees, 75 Diamonds, 9 Burpees.
15:53 of fun.