SWOD

Every minute on the minute for 10 minutes, complete:
Minute 1 – 5 Strict Pull Ups – add weight if possible
Minute 2 – 5 Hanging Leg Raises

WOD

In 2 minutes, complete:
100m Sprint
Max Burpees in remaining time

– rest 1 minute, repeat for a total of 5 rounds –

MOBILITY

2 sets of:
60 sec Front Split – right
60 sec Front Split – left
60 sec Side Split

……….

BURN

12 min Cap
Strength:

3 sets of:
10 Cossack Squats + Goblet Squat
Then 30-20-10 of…
Hand-release Pushups (Banded Wall Walks)
Dragon Lunge Off Box (15/15,10/10,5/5)

– rest 2 min –

8 min Cap
Then 30-20-10…
Power Cleans (Up/Down Wall Walks)
Alt. Single-leg V-ups (2:1)