SWOD

Overhead Press
1 x 3 @ 63.5%
1 x 3 @ 72.5%
1 x AMRAP @ 81.5% (minimum 3 reps)

WOD

5 rounds for time of (15 min cap):
100m Run w/ plate (45/35)
10 OH Walking Lunges (45/35)
10 Russian Twists (45/35) – each side

……….

BURN

21-18-15-12-9-6-3 for time of:

– Begin each round with a 50 meter Bear Crawl –

Half Single-arm KB to Squat
Double Unders
Hip Bridge on Box to Thrust
Box Jumps