CrossFit: front squats 5x3, then for time: deadlift (10-9-8-7-6-5-4-3-2-1), pushup (1-2-3-4-5-6-7-8-9-10), 15 DU in between rounds .........

CrossFit: 4 rounds: 400m run, 50 air squats, then accumulate 5 min plank (5 push jerks whenever break) .. Bootcamp: same

Crossfit: 15min amrap: 6 ring rows, 9 cleans, 12 box jumps, then tabata situps and Russian twists Bootcamp: same

24 min alternating EMOM: Minute 1: 6-12 HSPU, Minute 2: 6-15 Bike Calories, Minute 3: 8-16 Wall Balls, Minute 4: 100m run

CrossFit: 3 rounds for quality: 10 of each: hammer curls, reverse flyes, DB press, then break up reps howerev, 80 cal row, 60 burpee, 40 ...

9 rounds of 12 squats, 12 pushups, 12 lunges, 200m run