SWOD – PUSH PRESS – 3 X 10 WOD 3 ROUNDS 25 AIR SQUATS 12 KBS 55/35 20 STEP UPS 24/20 200 M RUN

SWOD – DEADLIFT – 3 X 10 WOD 5 ROUNDS 9 HANG CLEAN & JERK 95/65 7 TOES 2 BAR 5 HSPU

SWOD – BENCH PRESS – 3 X 10 WOD 15 MIN AMRAP 10 BOX JUMPS 24/20 10 PUSH PRESS 95/65 10 PUSH UPS

3 ROUNDS 25 WALLBALLS 20/14 25 BURPEES 25 SIT UPS 400 M RUN

SWOD – BACK SQUAT – 3 X 10 WOD 10-9-8-7-6-5-4-3-2-1 GOBLET SQUATS 55/35 PULL UPS 100 M RUN AFTER EACH ROUND

WOD 20 MIN EMOM DOUBLE UNDERS SIT UPS LUNGES STEP UPS W/PLATE 45/25 REST (SCORE = TOTAL REPS)

SWOD – DEADLIFT – 2 X 15 WOD 3 ROUNDS 400 M RUN 15 WALLBALLS 20/14 15 KBS 55/35 15 MED BALL SIT UPS

SWOD – BENCH PRESS – 2 X 15 WOD 5 ROUNDS 10 PULL UPS 10 PUSH UPS 10 AIR SQUATS 200 M RUN

SWOD – BACK SQUAT – 2 X 15 WOD 5 ROUNDS 10 BOX JUMPS 24/20 7 BURPEES 5 POWER CLEANS 115/75

SWOD – PUSH PRESS – 2 X 15 WOD 12 MIN AMRAP 8 TOES 2 BAR 8 KBS 55/35 8 GOBLET SQUATS 55/35