SWOD

Back Squat
3 x 5 reps*
1 x AMRAP*
*Use 5-10 lbs more than last time. If first day on this program use 65% of 5RM.

WOD

50 rounds for time of:
1 DB Burpee (50s/35s)
1 DB Power Clean (50s/35s)
1 DB Push Press (50s/35s)

*Every minute on the minute, starting at 3…2…1…go, perform 3 Toes to Bar

……….

BURN

6 minute AMRAP each station w/ 30 sec rest between stations of:

Station 1
10 Shoulder Taps (2 for 1)
10 Pendulum Lunges
25 Russian Twists

Station 2
10 Reverse Burpees
10 Tricep Dips
25 High Knees

Station 3
10 Box Jumps
10 Hollow Hold Banded Lat Pulls
25 Abmat Sit-ups

Station 4
10 Flutter Kicks (2 for 1)
10 Inchworms
25 Cleans