SWOD

Tabata Burpees
– rest 3 minutes –
Tabata Burpees

WOD

Every minute on the minute for 24 minutes:
Minute 1 – 10 Pull Ups
Minute 2 – 8 Handstand Push Ups
Minute 3 – 30 second Hollow Hold/ 30 second Superman Hold*

*Perform Hollow Hold on minutes 3, 9, 15, and 21; and Superman Hold on minutes 6, 12, 18, and 24

……….

BURN

6 MIN AMRAP
10 KB Sumo Deadlift
10 KB Russian Twist

– 3 min Rest –

6 Min AmRap
10 KB Squat Cleans
10 KB Push-ups

– 3 min Rest –

6 MIN AmRap
10 KB Step-ups
10 KB Swings