SWOD

Overhead Press
1 x 3 @ 63%
1 x 3 @ 72%
1 x AMRAP @ 81% (minimum 3 reps)

At-home SWOD

Overhead Press
3 x 5 @ a 5353 TEMPO
Note: Use whatever weight you’ve got and stick to the TEMPO!

WOD

In 90 seconds, complete:
12 DB Deadlift (50’s/35’s)
9 DB Hang Power Cleans (50’s/35’s)
6 DB Push Jerks (50’s/35’s)
AMRAP Double Unders

Note: Rest 60 seconds, repeat for a total of 5 rounds. Score is total reps of Double Unders

……….

BURN

1 min each station x 24 min (4 rounds):
Wall Sit KB Figure 8’s
KB Hollow Hold Leg Lifts
KB Single-arm Overhead Step-up to Lunge – right
KB Single-arm Overhead Step-up to Lunge – left
KB Ballistic Row
REST