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SWOD

Every 3 minutes for 3 sets, complete:
Dual Bottoms Up KB Bench Press x 8 reps
Single-arm DB Row x 8 reps/side

Then, every 3 minutes for 3 sets, complete:
Dual KB Bottoms Up Alternating Overhead Press in Tall Kneel on Bench x 5 reps/arm
Prone W to Press x 10 reps

Notes: Perform the two movements back to back as a superset. Increase load each set as possible.

WOD

5 rounds for time of (10 min cap):
10 GHD Sit Ups
Run 100m
1 Legless Rope Climb

……….

BURN

“Deck of Cards”
25min AMRAP of:
♠ – Wall Ball Shots
♦ – KB Swings
♣ – Calorie Bike/Row
♥ – Abmat Sit Ups
Joker – 1st=60 sec Plank, 2nd=60 sec Wall Sit