SWOD

4 sets of:
20 Hollow Rocks
20 Superman Rocks
10 Broad Jumps

WOD

10-9-8-7-6-5-4-3-2-1 for time of (16 min cap):
Burpees
Toes to Bar
10m Shuttle Sprint (5m down and back = 1 rep)

……….

BURN

“Ladder 200”

For time:

200m Sprint
10 Pull-ups
200m sprint
10 Pull-ups
20 Push-ups
200m Sprint
^ and 30 Sit-ups
200m Sprint
^ and 40 Double Unders
200m Sprint
^ and 50 Air Squats