SWOD

Every 6 minutes for 3 sets, complete:
a. Deadlift
– 5 reps @ 72.5%
– 3 reps @ 81.5%
– 1+ reps @ 90.5%

b. Alternating DB Curls x 5 reps/arm
c. Close-grip Push Ups x 10 reps

WOD

For reps:
Max unbroken KB Swings (55/35)

– rest 3 minutes, repeat for a total of 3 sets –

……….

BURN

For time (35 min cap):

21-15-9 of…
Burpees
Air Squats
Abmat Sit Ups

– rest 2 min –

30-15 of…
Burpees
Air Squats
Abmat Sit Ups

– rest 2 min –

45…
Burpees
Air Squats
Abmat Sit Ups