SWOD

Every 5 minutes for 3 sets, complete:
Overhead Press x 5 reps @ 60%
Reverse Snow Angel (weighted) x 10 reps @ 2020
Single-arm Banded Pulldown x 10 reps/arm @ 2121
Banded Shoulder Stretching

WOD

3 rounds for time of (16 min cap):
Row 500m
21 KB Swings (55/35)
12 Burpees

……….

BURN

21-18-15-12-9-6-3 for time (working :40 on / :20 off):
Burpees
Ring Rows
Air Squats