SWOD

3 sets of:
5 Ring Rows w/ feet on a box – 2 sec hold at top
30 sec Front Split – right
30 sec Front Split – left
5 Straight-leg Raise w/ 1 sec pause at top (no kipping, to 90°)
30 sec Side Splits

WOD

4 rounds for time (15 min cap):
10 Burpees
10 Single-arm KB Thrusters (55/35) – right
10 Burpees
10 Single-arm KB Thrusters (55/35) – left

……….

BURN

For time:
100 Double Unders
35 Air Squats
30 DB Deadlifts
75 Double Unders
35 Air Squats
20 DB Hang Squat Cleans
50 Double Unders
35 Air Squats
10 Devil’s Press