SWOD

Every 3 minutes for 5 sets, complete:
10-8-6-4-2 of Bench Press

*start at 50-55% of 1RM for 10 reps
**increase weight each set

WOD

30-24-18-12-6 for time of (15 min cap):
Calorie Row
DB Floor Press (50s/35s)

……….

BURN

For time:

Run 400m

then, 5 rounds of…
10 Pull Ups
20 DB Floor Press
30 Goblet Squats

then…
Run 400m