SWOD

Every 3 minutes for 15 minutes (5 sets), complete:
Bench Press x 5 reps – increase load each set
Ring Support at top of Dip x 20 seconds

– superset these two movements –

WOD

6 rounds for time of (14 min cap):
35 Double Unders
7 Devil’s Press (50s/35s)

……….

BURN

“Deck of Cards”
20min AMRAP of:
♠ – Wall Ball Shots
♦ – KB Swings
♣ – Calorie Row
♥ – Box Jump
Joker – 10 Burpees