SWOD

Back Squat
5 reps @ 60%
4 reps @ 65%
3 reps @ 70%
2 reps @ 75%
1 rep @ 80%

WOD

Complete as many reps as possible in 9 minutes of:
3-6-9-12-etc…
Deadlift (135/95)
Wall Ball Shots (20/14, 10’/9′ target)
Box Jumps (24″/20″)

……….

BURN

5 min AMRAP of:
15 Front Rack DB Squats
21 Single-arm Devil’s Press
21/15 Calorie Assault Bike or 21 Plyo Box Jumps

– rest 5 minutes, repeat for a total of 3 rounds –