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