SWOD

Deadlift
3 x 5 @ 65% of 5RM
1 x AMRAP @ 65% of 5RM

WOD

For max Double Unders on a running clock:
15 sec on / 15 sec off
30 sec on / 30 sec off
45 sec on / 45 sec off
60 sec on / 60 sec off
90 sec on / 90 sec off
2 min on / 2 min off
90 sec on / 90 sec off
60 sec on / 60 sec off
45 sec on / 45 sec off
30 sec on / 30 sec off
15 sec on / 15 sec off

……….

BURN

Squat Challenge: 20 Squats w/ weight

3-Part AMRAP WOD
2,4,6,8…increase by 2, alt between:

#1: 7 min AMRAP of…
Box Jumps
Push-ups

– rest 1 min –

#2: 7 min AMRAP of…
Sit-ups
DB Thrusters

– rest 1 min –

#3: 7 min AMRAP of…
Tuck or Star Jumps
Reverse Goblet Lunges