SWOD

10 min to establish a heavy single Jerk for the day (from the rack)

WOD

Complete as many rounds and reps as possible in 3 minutes of:
3 Front Squats (155/105)
6 Burpees
9 Pull Ups

Note: Rest 3 minutes between sets, repeat for a total of 4 sets.

……….

BURN

Complete as many rounds and reps as possible in 25 minutes of:
4 Lateral Plank Walks – left
4 Lateral Plank Walks – right
4 Box Jumps
4 Foam Roller In & Outs (2:1)
40 Double Unders (do not increase)

*Every round add 1 rep to each movement