SWOD

Every 3 minutes for 15 minutes (5 rounds), complete for times:
5 Box Jumps (24″/20″)
Sprint 200m

WOD

5 rounds for time of (15 min cap):
20m Burpee Broad Jump
10m Handstand Walk

……….

BURN

8 min AMRAP of:
40 sec to complete 5 burpee over DB + max effort Thrusters
20 sec Rest

14 min EMOM of:
Odd: 12 Alternating DB Front Foot Elevated Reverse Lunges ⁣
Even: 10/leg Single-leg DB Power Skips with a box ⁣