SWOD

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

WOD

Every minute on the minute for 18 minutes complete:
Minute 1 – 2 Shuttle Sprints (5m)
Minute 2 – 2 KB Swings (70/55)
Minute 3 – 4 Shuttle Sprints (5m)
Minute 4 – 4 KB Swings (70/55)

*continue to add 2 reps each round.

……….

BURN

5 rounds for time of (24 min cap):
5 Pull-ups
10 Push-ups
15 Air squats

Then, 4 rounds:
8 Handstand Push Ups
15 KB Swings

Then, 3 rounds:
15 Box Jumps
15 Knees to Elbows

Then, 2 rounds:
20 Wall Balls
30 Sit-ups

Then, 1 round:
50 Spartan Burpees