SWOD

Floor Press
1 x 3 @ 63%
1 x 3 @ 72%
1 x AMRAP @ 81% (minimum 3 reps)

At-home SWOD

Floor Press (Single-arm if needed)
3 x 5 @ a 5353 TEMPO

Note: Use whatever weight you’ve got and stick to the TEMPO!

WOD

In teams of 2, alternate complete rounds to complete 16 rounds total for time of (23 min cap):
32 Double Unders
8 Alternating DB Snatches (50/35)

……….

BURN

EMOM x 14:
Odd – 3 Devils Press
Even – 7 Burpee Box Jump Overs (add 1 each min)

– rest 5 min –

5 min AMRAP of:
10 Step-up Knee Hop w/ Rear Lunge Step Back (right)
10 Step-up Knee Hop w/ Rear Lunge Step Back (left)