At Home – SWOD

Every 4 minutes for 16 minutes (4 sets), complete:
Run 400m

At Home – WOD

For time (11 min cap):
50 Single-arm DB Thrusters (35/20 – alt every 5 reps)
35 Pull Ups or DB Rows*
50 Single-arm DB Thrusters (35/20 – alt every 5 reps)

*If performing DB Rows, pause for 1 sec at the top of each reps and force as much contraction in your lats as possible.

……….

BURN

Eight 2-minute AMRAPs in 16 minutes…

From 0:00-2:00, and 8:00-10:00 complete:
20m Sprint
16 Pistols

From 2:00-4:00, and 10:00-12:00 complete:
20m Sprint
16 Push-ups

From 4:00-6:00, and 12:00-14:00 complete:
20m Sprint
16 Jumping Lunges

From 6:00-8:00, and 14:00-16:00 complete:
20m Sprint
16 Dips

Cash out:
Death By Isometric