SWOD

Every 4 minutes for 4 sets, complete:
a. Front Squat
– 5 reps @ 72.5%
– 3 reps @ 81.5%
– 1+ reps @ 90.5%
– 60 second AMRAP @ 72.5%

b. Ring Pull Ups x 5-8 reps

Notes: “+” means dig deep and do more reps if you can. Pull Ups are performed immediately after finishing the Front Squats.

WOD

Complete as many reps as possible in 2 minutes of:
16 Bar-facing Burpees
Max Clusters in remaining time (155/105)

– rest 3 minutes, repeat for a total of 3 rounds –

……….

BURN

“Deck of Cards”

25 min AMRAP of:

♠ – Wall Ball Shots
♦ – KB Swings
♣ – Calorie Bike
♥ – Box Jump
Joker – 100m DB Farmer Carry