SWOD

5-4-3-2-1 for load:
Overhead Press
Weighted Strict Pull Ups

– increase load as possible –

WOD

For time (15 min cap):

21-15-9 of…
Wall Ball Shots (20/14 to 10’/9′ target)
Calorie Row

– rest 90 seconds –

9-15-21 of…
Wall Ball Shots (20/14 to 10’/9′ target)
Calorie Row

……….

BURN

Buy-in: 1 minute Plank

Then, 10 min AMRAP of…
10 Get-up Sit-ups – right
10 Deadlifts
10 Push Presses

– 3 minute “rest” with 1 min Plank –

Then, 10 min AMRAP of…
10 Get-up Sit-ups – left
10 KB Dead Stops
10 Roll-outs

Cash-out: 1 minute Plank