SWOD

3 sets of:
Back Squat x 5 reps @ 25-30%
Barbell 21’s (7 bottom half, 7 top half, 7 full) – AHAP
DB Shrugs x 20 reps

WOD

For time:
Run 1 mile
– rest 5 minutes –
Run 400m

……….

BURN

25 min AMRAP of:
30/21 Calorie Assault Bike
21 Kettlebell Swings
21 Box Jumps
21 Deadlifts