SWOD

3 sets of:
Back Squat x 5 reps – AHAP across
Sorenson Hold x 20 seconds
DB Sit Up to Z Press x 10 reps

WOD

Complete as many rounds and reps as possible in 13 minutes of:
3-6-9-12-15-18-etc…
Wall Ball Shots (20/14)
Box Jumps (24″/20″)
Toes to Bar