SWOD
Back Squat
1 x 5 @ 67%
1 x 3 @ 76%
1 x AMRAP @ 85%
WOD
For time (10 min cap):
200m Shuttle Sprint (10m intervals)
21 Handstand Push Ups
200m Shuttle Sprint (10m intervals)
15 Ring Dips
200m Shuttle Sprint (10m intervals)
9 Bar Muscle Ups
……….
BURN
Every 5 minutes for 25 minutes (5 rounds), complete:
10 Sandbag Toss/Power Cleans
20 Sandbag Lunge
40 Alternating Sledge Hammer Hits/Wood Chop
200m Run