SWOD

Deadlift
3 x 8 @ 60%, 65%, 70%

WOD

2 rounds for time of (15 min cap):
30 Handstand Push Ups
20 Deadlift (185/125)
10m Handstand Walk

……….

BURN

EMOM 20 minutes:
Min 1- 8 alt. Single-arm DB Hang Clean to Push-press
Min 2- 20 Seesaw Boat Pose
Min 3 – 10 Plyo Jump Squat to Box
Min 4 – 5 Renegade Rows to T-stand & Push-up
Min 5 – 45 sec Skaters

– rest 5 min –

Tabata 20 sec on, 10 sec off x 4 rounds:
1. Right Side Plank Hip Dip and Crunch
2. Left Side Plank Hip Dip and Crunch
3. Side Wipers
4. Leg Side Plank Pendulum
5. Leg Single Leg V-ups
6. Alt Bird Dogs