BASECAMP

5 Rounds,  not for time

15/10 Cal Bike

10 Pushups with shoulder taps

10 Box Step Ups with DBs

10 Ball slams

10 Slam Ball situps

VERTICAL X

3 Rounds,  not for time

12/8 Cal Bike

5 Pushups with shoulder taps

10 Box Step Ups

10 Ball slams

Strength:

Bench Press:

70% x 3

80% x 3

90% x 3+

Squat:

75% x 5

85% x 3

95% x 1+