CrossFit: 8x200m sprints (2 min rest) Bootcamp:

Crossfit: 3 rounds for quality: 30 sec handstand hold, 10 kneeling jump ups, then 10 min amrap: 10 object ground to overhead, 10 object jump overs........ B...

CrossFit: Not for time (break up reps however) 100 candlesticks, 75 pushups, 50 high jump over object, 25 turkish get up...... Bootcamp:

M.A.R.I.O 6 Rounds: Mountain Climbers - 30 Around the World - 1 Russian Twists - 20 Inverted Row (Scale with 10 Single Arm Bent-Over Row) - 10 Overhead Lunge...

CrossFit: 15 sprint rounds (about 30 sec of work/ about 30 sec of rest) shuttle run (shortest distance), then 2 plank burpees, shuttle run (medium distance),...

For time: 24 front squat buy-in, then 10 rounds of 6 burpee, 6 pullups, 18 double unders, then 24 front squat buy-out