SWOD BACK SQUAT 5-5-3-3 AS HEAVY AS POSSIBLEWOD 100 KBS 55/35 EVERY TIME YOU BREAK DO 10 AIR SQUATS & 100 M RUN

SWOD PUSH PRESS 5-5-3-3 AS HEAVY AS POSSIBLEWOD 12 MIN AMRAP 5 HSPU 10 BOX JUMPS 24/20

SWOD DEADLIFT 5-5-3-3 AS HEAVY AS POSSIBLE WOD 3 ROUNDS 400 M RUN 7 PULL UPS 12 BURPEES 25 AIR SQUATS

SWOD BENCH PRESS 5-5-3-3 AS HEAVY AS POSSIBLE WOD 3 ROUNDS 400 M RUN 10 POWER CLEANS 95/65 25 SIT UPS 10 PUSH UPS

20 MIN EMOM MINUTE 1 – 10 WALLBALLS 20/14 MINUTE 2 – 7 PULL UPS

SWOD PUSH PRESS 3 X 3 (WORK UP TO A 3 REP MAX) WOD 3 ROUNDS – 1 MINUTE OF WORK / 1 MINUTE OF REST ROW FOR CALORIES DOUBLE UNDERS SIT UPS

SWOD DEADLIFT 3 X 3 (WORK UP TO A 3 REP MAX) WOD 3 ROUNDS 12 BOX JUMPS 24/20 12 KBS 55/35 12 GOBLET SQUATS 55/35 200 M RUN

SWODBENCH PRESS 3 X 3 (WORK UP TO A 3 REP MAX)WOD 3 ROUNDS 25 PUSH UPS 15 PULL UPS 10 BURPEES

SWOD BACK SQUAT 3 X 3 (WORK UP TO A 3 REP MAX) WOD 4 ROUNDS 15 TOES 2 BAR 30 DOUBLE UNDERS 20 LUNGES W/PLATE 45/25

SWOD – POWER CLEAN 3 X 5 (WORK UP TO A 5 REP MAX) WOD 3 ROUNDS 800 M RUN 8 DEADLIFTS 205/135