SWOD

Every minute on the minute for 5 minutes, complete:
Power Clean x 2 reps – reset between reps

– increase load as possible –

WOD

Every 5 minutes for 30 minutes (6 rounds each for time), complete:
40m Shuttle Sprint (4 x 10m)
10 Pull Ups
20 Push Ups
30 Air Squats
40m Shuttle Sprint (4 x 10m)

……….

BURN

8 min AMRAP of:
10 Butt Kicks
10 Jumping Jacks
10 Plyo Lunges
10 Lateral Jumps

– rest 1 min –

8 min AMRAP of:
10 Mountain Climbers
10 Front Kick
10 Explosive Single Leg lunge – right
10 Explosive Single Leg lunge – left

– rest 1 min –

8 min AMRAP of:
10 Plank Jack
10 Side Plank w/ Reach Through
10 Superman
10 DB OH Crunch