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SWOD

Every 3 minutes for 15 minutes (5 sets):
Overhead Press x 4-6 reps
Note: Use the remainder of the 3 minutes to work on calf and hip flexor mobility.

WOD

Every 90 seconds for 15 minutes (10 rounds):
5 Push Presses*
10 Bar-Facing Burpees
*Choose a load that will challenge you, but that you can keep unbroken.