SWOD

Every 90 seconds for 12 minutes (8 sets), complete:
Overhead Squat x 2 reps

– increase load as possible –

WOD

Complete as many rounds and reps as possible in 17 minutes of:
10 Push Jerk (115/75)
10 KB Swings (55/35)
30 Double Unders

……….

BURN

3 rounds of:
DB Push-press x 1 min
– rest 1 min –
Lateral Hop-ups x 1 min
– rest 1 min –
Floor Press x 1 min
– rest 1 min –
Tator Tot x 1 min
– rest 2 min –