Boot Camp WOD

7 min AMRAP
Run 100m
10 burpees

Rest 3 min then

7 min AMRAP
KBS*15
BJ*10

Rest 3 min then

7 min AMRAP
15 push-ups
10 pull-ups

Training WOD

5 rds for max reps
Front squat @BW.
Strict press @ 70% BW
No rest between movements. Rest as needed between rds

Cash out
3*500m row. Rest 1:1. 10 burpee penalty if times deviate by more than 5 seconds