CrossFit

Strength/Skill
Bench Press 3×1 @ 95%
W.O.D.
Complete For Time
15-12-9
Wall Balls 20/14
Sit Ups
Ring Muscle Ups (Sc, Ring Dips, Ring Rows)

(Ring Muscle Up reps may be scaled, 12-9-6, 9-6-3, etc.)

Boot Camp

Complete For Time
In any order or partition as needed
100 Wall Balls 20/14
100 Sit Ups
100 Mountain Climbers (each leg=1)
100 Double Unders (Single Unders stay the same today)