SWOD

Every 6 minutes for 3 sets, complete:
Double DB Single-Leg Romanian Deadlift x 6 reps/leg @ 41X1
Step Up w/ DB Curl to Press x 12 reps (alternating) – slow and controlled
Straight-arm Plank w/ Banded Row x 6 reps/side @ 2121

WOD

Complete as many rounds and reps as possible in 4 minutes of:
6 DB Front Squats (50s/35s)
8 Pull Ups
10 Box Jump Overs (24″/20″)

– rest 1 min and repeat for a total of 3 sets, pick up where you left off –

……….

BURN

For time (35 min cap):
150 Air Squats
140 Abmat Sit Ups
130 Walking Lunges
120 Heel Touches
110 Jumping Jacks
100 Push Ups