SWOD

Every 30 seconds for 8 minutes (16 reps), complete:
Power Clean (155/105)

WOD

3 rounds for time of (11 min cap):
20 Front Squats (185/125)
7 Bar Muscle Ups

……….

BURN

Complete as many rounds and reps as possible in 25 minutes of:
5 Slam Ball Squat Throw – vertical
100m Slam Ball Bear Hug Carry
5 Tire Flips
100m Slam Ball Bear Hug Carry