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 –