SWOD – BENCH PRESS – 3 X 5 (DO AS MANY AS POSSIBLE ON LAST SET) WOD 50 DEADLIFTS 95/65 40 BACK SQUATS 95/65 30 PUSH PRESS 95/65 20 POWER CLEANS 95/65

SWOD – BACK SQUAT – 3 X 5 (DO AS MANY AS POSSIBLE ON LAST SET) WOD 12 MIN AMRAP 12 KBS 55/35 12 BOX JUMPS 24/20 12 SIT UPS

SWOD – DEADLIFT – 3 X 5 (DO AS MANY AS POSSIBLE ON LAST SET) WOD 15 MIN AMRAP 7 HSPU 12 SDHP W/KB 55/35 25 DOUBLE UNDERS

SWOD – PUSH PRESS – 3 X 5 (DO AS MANY AS POSSIBLE ON LAST SET) WOD 5 ROUNDS 200 M RUN 10 WALLBALLS 20/14 7 PULL UPS

SWOD – BENCH PRESS – FIND YOUR 1 REP MAX WOD 21-15-9 BOX JUMPS 24/20 PUSH UPS DOUBLE UNDERS

“FAT AMY” 50 Air Squats 10 Burpees 40 Sit-Ups 10 Burpees 30 Lunges 10 Burpees 20 Kettlebell Swings 55/35 10 Burpees 10 Toes 2 Bar 10 Burpees 20 Kettlebell Swings 55/35 10 Burpees 30 Lunges 10 Burpees 40 Sit-Ups 10 Burpees 50 Air Squats

SWOD – DEADLIFT – FIND YOUR 1 REP MAX WOD 4 ROUNDS 200 M RUN 12 STEP UPS W/PLATE 45/25 8 PUSH PRESS 95/65

SWOD – PUSH PRESS – FIND YOUR 1 REP MAX WOD 5 ROUNDS 10 KBS 55/35 7 BURPEES 200 M RUN

SWOD – BACK SQUAT – FIND YOUR 1 REP MAX WOD 5 ROUNDS 10 WALLBALLS 20/14 7 PULL UPS 7 POWER CLEANS 115/75

SWOD – DEADLIFT 3 X 10 WOD 10-9-8-7-6-5-4-3-2-1 GOBLET SQUAT 55/35 BOX JUMP 24/20 100 M RUN AFTER EACH ROUND