SWOD

Every 4 minutes for 4 sets, complete:
Overhead Press x 4 reps
Close-grip Push Ups x 10 reps
Side Plank Pull Through x 5 reps each arm – slow & controlled

Note: Start OHP @ 35% of 1RM Bench Press & increase each set

WOD

For time (10 min cap):
10-9-8-7-6-5-4-3-2-1 of Hang Power Snatch (95/65)
1-2-3-4-5-6-7-8-9-10 of Toes to Bar

……….

BURN

40-30-20-10 for time (working :20 on / :10 off) of:
Box Jumps
KB Swings