SWOD

4 sets of:
Overhead Press x 4 reps (start @ 35% of Bench Press max & increase each set)

then, 4 sets of:
Close Grip Bench Press x 4 reps (start @ 60% of Bench Press max & increase each set)

WOD

3 rounds for time of (16 min cap):
Run 400m
20m Lunge
10 KB Swings (70/55)

……….

BURN

Partner WOD

8 Rounds of:
7 DB Snatches
7 Toes to Bar
7 Box Jumps

– 50/35 Calorie Assault Bike/Rower –

then, 8 Rounds of:
7 DB Snatches
7 Toes to Bar
7 Box Jumps

– 50/35 Calorie Assault Bike/Rower –

then, 8 Rounds of:
7 DB Snatches
7 Toes to Bar
7 Box Jumps

*Alternate full rounds, cardio at same time