SWOD
Every minute on the minute for 12 minutes, complete:
1 Squat Clean + 1 Thruster + 1 Push Press (155/105)
WOD
5 rounds for time (18 min cap):
250m Row
20 DB Deadlift (50s/35s)
10 DB Push Press (50s/35s)
……….
BURN
Build Circuit
40 sec on, 15 sec rest for 3 rounds/circuit:
Circuit 1
1. Alt DB Floor Presses
2. Weighted Sit-up to Overhead Extension
Circuit 2
1. Bent-over Row w/ Alt Stance
2. Weighted Half Get-up
Circuit 3
1. Bicep Curl to OH Extension
2. Alt. Tricep Kickback
Burn Circuit
30 sec on, 15 sec rest for 4 cycles 1 min rest between rounds:
Round 1
4:1 Mountain Climber to Renegade Row
Round 2
4:1 Jumping Jack to Burpee
Round 3
4:1 Alt Jump Lunges to Squat (Lunge right, Squat, Lunge Left)
