SWOD

Every 4 minutes for 3 sets, complete:
a. Overhead Press
– 5 reps @ 61%
– 5 reps @ 70%
– 5+ reps @ 79%

b. Band Pull Aparts x 10-15 reps

Notes: “+” means dig deep and do more reps if you can. Band Pull Aparts are performed immediately after finishing each set of Overhead Presses.

WOD

2-3 rounds not for time of:
20 Step Ups w/ DB Curl and Press
20 Push Ups on the Rings @ 1212
20 Seated Band Row @ 1212
10 Ab Walkouts

……….

BURN

Complete as many reps as possible in 20 minutes of:
1-2-3-4-5-6-etc…
Strict Pull Ups
Push Ups
Lunges each leg