Goodbye to this guy.  Good luck in Europe!

SWOD

Overhead Press
1 x 5 @ 36%
1 x 5 @ 45%
1 x 5 @ 54%

At-home SWOD

Overhead Press
3 x 5 @ a 5353 TEMPO

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

WOD

For time (16 min cap):
50 Double Unders
50 DB Shoulder to Overhead
50 DB Box Step Overs (24″/20″)
50 DB Ground to Overhead

Men – 50 lb DB, Women – 35 lb DB

……….

BURN

For time:
1.10 Air Squats
2.10 AS + 10 Jumping Jacks
3.10 AS + 10 JJ +10 Bicep Curls
4. ^ + 10 Bicycle Abs (10 each side)
5. ^ + 10 Tricep Dips
6. ^ + 10 High Plank Burpees
7. ^ + 10 Push-ups
8. ^ + 10 Box Blasters (10 per leg)
9. ^ + 10 HSPU’s
10. ^ 1 minute Hollow Hold