SWOD

3 sets of:
Barbell RFESS x 5 reps each leg – AHAP
Barbell Hip Thrust x 5 reps – AHAP
Alternating Heavy Dumbbell Curls x 10 reps each arm

WOD

For time (14 min cap):
Run 400m
15 Back Squats (225/155)
Run 400m
12 Back Squats (225/155)
Run 400m
9 Back Squats (225/155)

……….

BURN

For time:

25 Burpees

then, 50-40-30-20-10 of…
KB Swings
Push Ups

then,
25 Burpees