SWOD

Every 3 minutes for 7 sets, complete:

Sets 1-3
DB Rear Foot Elevated Split Squat x 5 reps/leg – easy and light

Sets 4-7
Back Squat x 4 reps @ 55%, 60%, 65%, 65%

WOD

Every 2 minutes for 8 minutes (4 sets), complete:
10m Prowler Push – high
10m Prowler Push – low

……….

BURN

For time, until 20 Rope Climbs are completed:
2 min AMRAP of…
8 Burpee Box Jump Overs
Max Rope Climbs in remaining time

– rest 1 min –