SWOD

Every 90 seconds for 15 minutes (10 rounds), complete:
5 Strict Pull Ups
10 Push Ups
15 Air Squats

At-home SWOD

Every 90 seconds for 15 minutes (10 rounds), complete:
5 Bent-over Rows w/ 2 sec pause at top
10 Push Ups
15 Air Squats

WOD

5 rounds for time of (15 min cap):
20 Reverse Lunges
20 Abmat Sit Ups
20 Jumping Jacks*

*Clap hand above head and behind back each rep

……….

BURN

Buy-in: 30 Box Jumps (2 min)

Then, 10 min EMOM of:
10 KB Swings
6 Elevated Plank Walks

– rest 3 min –

Buy-in: 30 Box Jumps (2 min)

Then, 10 min EMOM of:
10 KB Swings
6 High Side Plank Push-ups