SWOD

Floor Press
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%

WOD

For time (7 min cap):
10-8-6-4-2 of… Strict Pull Ups
2-4-6-8-10 of… Strict Ring Dips

CORE FINISHER

Alternating Tabatas x 8 rounds each of:
a. Flutter Kicks
b. Forearm Plank

……….

BURN

25 min AMRAP of:
5 Handstand Push-ups
10 One-legged (Pistol) Squats
15 Pull-ups
100m Run