SWOD

Every 3 minutes for 4 sets, complete:
Front Squat
– 5 reps @ 70%
– 4 reps @ 75%
– 3 reps @ 80%
– 3 reps @ 85%

WOD

Complete as many reps as possible in 6 minutes of:
Row 800m
Max Wall Ball Shots (20/14) in remaining time

– rest 1 min –

Complete as many reps as possible in 6 minutes of:
Row 800m
Max GHD Sit Ups in remaining time

– rest 1 min –

Complete as many reps as possible in 6 minutes of:
Row 800m
Max Alternating Hang KB Clean (55/35) in remaining time

……….

BURN

“Deck of Cards”

Complete as many cards as possible in 25 minutes of:
A – 20 KB Swings
K – 20 Pull Ups
Q – 20 Ball Slams
J – 20 Hip Extensions
Joker – 500m Row

2-10:
Red – Abmat Sit Ups
Black – Lunges (R+L=1)