SWOD

Bench Press
5 x 5 reps @ 75%

WOD

3 rounds for time (16 min cap):
Row 500m
25 Thrusters (45/35)
15 Pull Ups

……….

BURN

For time:

21-15-9 of…
Bent-over Row
Floor Press

Then 21-15-9 of…
Thrusters
V-ups

Then 21-15-9 of…
Burpees
Deadlifts

Then 21-15-9 of…
Single-arm DB Snatches
Single-arm OH Squats