SWOD

Front Squat
3 x 5 @ 65% of 5RM
1 x AMRAP @ 65% of 5RM

WOD

10 rounds for time of (13 min cap):
6 Abmat Sit Ups
6 KB Goblet Squats (55/35)
6 Box Jumps (24″/20″)

……….

BURN

For time (30 min cap):
50 Deadlifts
40 Box Jumps
30 Pull-ups
20 Front Squats
10 Handstand Push Ups
50 Sit-ups
400m Run (2 min cardio)
30 Dbl DB Snatches
20 Lunge Steps
10 Burpee Chest to Bar Pull-ups