SWOD

Every 2 minutes for 6 minutes (3 sets), complete:
Overhead Squat x 5 reps @ 43X1 – empty bar only

then…

Every 2 minutes for 6 minutes (3 sets), complete:
Unstable Overhead Squat x 3 reps
– increase load as possible –

then…

Every 2 minutes for 6 minutes (3 sets), complete:
Overhead Squat x 5 reps
– increase load each set –

WOD

For time (10 min cap):
Run 800m
30 Hand-release Push Ups
15 Toes to Bar

……….

BURN

For time (35 min cap):

21-15-9 of…
Push Ups
Sit Ups
Air Squats

– rest 2 min –

30-15 of…
Push Ups
Sit Ups
Air Squats

– rest 2 min –

45 of…
Push Ups
Sit Ups
Air Squats