SWOD

Back Squat
2 sets of 5 reps @ 50%

WOD

Complete as many rounds and reps as possible in 20 minutes of:
100m Run
20 KB Swings (55/35)
10 Handstand Push Ups

……….

BURN

Pyramid WOD
60 Jumping Jacks
40 Deadlifts
20 Box Jump Overs
10 Heavy Clusters
20 Box Jump Overs
40 Deadlifts
60 Jumping Jacks

Cash-out
2 rounds of:
20 sec Side Plank Dippers – right
20 sec Side Plank Dippers – left
20 Chair Sit-ups