SWOD

5 sets of:
Bench Press x 5 reps @ 75%
DB Pullovers x 5 reps

Note: Perform the two movements as a superset. Rest 2-3 minutes between sets.

WOD

3 rounds for time of (8 min cap):
Run 200m
12 Thrusters (95/65)

……….

BURN

Every minute on the minute for 28 minutes (7 rounds), complete:
(must have 15-20 sec rest between stations)
Min 1: 6 DB Thrusters & 30 DU/45 singles
Min 2: 10 Burpees
Min 3: 30 DU/45 Singles & 6 DB thrusters
Min 4: 30 Sec Handstand Hold