SWOD

Back Squat
1 x 10 reps @ 50%
2 x 7 reps @ 60%
3 x 4 reps @ 70%

WOD

21-15-9 for time of (8 min cap):
Calorie Row
Ring Dips

……….

BURN

5 rounds of:
Minute 1 – 50 Double Unders
Minute 2 – 20/25 Leg Lifts
Minute 3 – KB Swings
Minute 4 – Rest