SWOD

Back Squat
4 reps @ 60%, 65%, 70%

WOD

For time (12 min cap):
50 Double Unders
20 Alternating DB Power Snatch (50/35)
50 Double Unders
20 Alternating DB Squat Snatch (50/35)
50 Double Unders
20m Overhead DB Lunge (50/35) – switch arms at 10m
50 Double Unders

FINISHER

3 set of:
30 sec Wall Sit
30 sec Forearm Plank
30 sec Child’s Pose Stretch

……….

BURN

5 rounds for time (20 min cap):
40 Sit-ups
20 Hand-release Push-ups
10 Push-press

Cash Out:
Tabata Weighted Plank Hold
Tabata Russian Twist