SWOD

Back Squat
3 x 5 reps*
1 x AMRAP*
*Use 5-10 lbs more than last time.

WOD

Every minute on the minute for 15 minutes (5 rounds), complete for max reps:
Minute 1 – Max Calorie Row
Minute 2 – Max Back Squats (95/65)
Minute 3 – Rest

……….

BURN

25 min AMRAP of:
20 Bear Hug Sit-ups
15 Wall Ball Shots
10 Plank Wall Ball Knee Tucks (sliders)
5 Tricep Wall Ball Push-ups
200m Bear Hug Hold Run