SWOD

Deadlift
1 x 5 @ 60%
1 x 5 @ 69%
1 x AMRAP @ 78% (minimum 5 reps)

WOD

Complete as many reps as possible in 3 minutes of:
Run 400m
Max reps of Wall Ball Shots (20/14)
– rest 1 min –
Complete as many reps as possible in 3 minutes of:
25 Wall Ball Shots (20/14)
Max reps of Double Unders
– rest 1 min –

Note: Repeat for a second round of the workout. Score is total Wall Balls from part 1 and total Double Unders from part 2.

……….

BURN

5 rounds of:
Minute 1 – 50 Double Unders
Minute 2 – 25 Abmat Sit-ups
Minute 3 – HSPU’s Or Strict Press
Minute 4 – rest

Note: Score is total HSPU’s