SWOD

Every 90 seconds for 12 minutes (8 sets), complete:
Front Squat x 2 reps

– increase load as possible –

WOD

Complete as many rounds and reps as possible in 15 minutes of:
200m Row
12 Deadlift (155/105)
200m Row
9 Hang Power Clean (155/105)
200m Row
6 Shoulder to Overhead (155/105)

……….

BURN

6 min/station with 1 min rest between:

Station 1
200m Run
20 DB Canoe Halos
20 Supermans

Station 2
20 DB Jacks
20 Front Leg Hops
20 Triceps Dips

Station 3
20 Med-ball Sit-ups
20 Plank Skiers (2 for 1)
20 Med-ball Russian Twists

Station 4
20 Skaters
20 Bench Hops
20 Med-ball Cleans