CrossFit

Strength/Skill
Deadlift 4×8 @ 50% (after warm up, 1:00 min rest between sets)
W.O.D.
AMRAP 4 Rounds, 2:00 work / 1:00 rest
9 Lateral Jumps (over & back = 1)
6 HRPU-Hand Release Push Ups
3 Deadlift 225/155

Boot Camp

W.O.D.
Complete For Time (In Order)
100 Push Ups
100 Sit Ups
100 Air Squats

Rest 10 minutes
And Then Repeat
Beat Your Previous Time

100 Push Ups
100 Sit Ups
100 Air Squats

If scaling is needed, especially on volume (push ups), please scale repetitions to 50 pu-75 su-100 as