SWOD

10 minutes to work up to a heavy single Overhead Squat for the day

rest 3 minutes, then EMOM for 6 minutes:
Overhead Squat x 2 reps @ 75% of today’s heavy single

WOD

Every 3 minutes for 12 minutes (4 rounds), complete each for time:
10 DB Thrusters (50s/35s)
30 Double Unders
2 Squat Snatches @ 75% of 1RM

……….

BURN

2 rounds of:
Tabata Cals on Bike
– rest 1 minute –
Tabata Battle Rope
– rest 1 minute –
Tabata DB Thrusters
– rest 2 minutes –