CrossFit: Murph, or 1/2 Murph, or no equipment Murph....... Bootcamp:

CrossFit: 4 rounds (30sec on/ 30sec off): barbell/DB wipers, russian twists, reverse crunch, bicycles, then 21-15-9-3 deadlift, box jumps... Bootcamp: same

Crossfit: 8 rounds (2min. amrap on/ 1min off): 3 thruster, 5 burpee, 15 double unders Bootcamp: same

500m row buy-in, then 5 rounds: 12 KB swing, 8 renegade row, 8 toes to bar, then 500m row buy-out

CrossFit: 8min increasing reps (2,4,6,8,...): cleans, wall balls (**4min rest**), then 8min increasing reps (1,2,3,4,...): squat cleans, handstand pushups......

4 rounds, 1 min stations: row, double under, weighted step ups, reverse burpee