SWOD

Every 4 minutes for 3 sets, complete:
a. Overhead Press
– 3 reps @ 65.5%
– 3 reps @ 74.5%
– 3+ reps @ 83.5%

b. Band Pull Aparts x 10-15 reps

Notes: “+” means dig deep and do more reps if you can. Band Pull Aparts are performed immediately after finishing each set of Overhead Presses.

WOD

10-9-8-7-6-5-4-3-2-1 for time of:
10m Shuttle Sprint (5m down/back = 1)
Double DB Snatch (35s/20s)
Ring Dips

……….

BURN

Every minute on the minute for 20 minutes, complete:
Minute 1 – 5 Devil’s Press
Minute 2 – 10 Double DB Front Squats
Minute 3 – Max rep Wall Walks
Minute 4 – Rest