SWOD

Every 4 minutes for 3 sets, complete:
a. Overhead Press
– 5 reps @ 58.5%
– 5 reps @ 67.5%
– 5+ reps @ 76.5%

b. Band Pull Aparts x 10-15 reps

Notes: “+” means dig deep and do more reps if you can. Band Pull Aparts are performed immediately after finishing the Overhead Presses.

WOD

40-30-20 for time of:
Push Press (45/35)
Alternating OH Reverse Barbell Lunge (45/35)
Burpees over the bar

……….

BURN

For time:

21-15-9 reps of…
Toes to Bar
Goblet Squats
Hand-release Push Ups

– rest 2 minutes –

then, 21-15-9 reps of…
Pull Ups
Box Jumps
Abmat Sit Ups