SWOD

Every 3 minutes for 7 sets, complete:

Sets 1-3
Pause (3 sec) Back Squat x 5 reps @ 70%

Sets 4-7
Power Clean + 3 Push Jerk @ 70%, 75%, 80%, RM

WOD

For time (10 min cap):
100 Double Unders
65 Wall Ball Shots (20/14 to 10″/9″)
30 Toes to Bar

……….

BURN

3 rounds for time of:
10 DB Clean & Jerk
15 Wall Ball Shots
20 Pull Ups
25 Box Jumps

– rest 2 minutes between rounds –