SWOD – DEADLIFT 3 X 5 WOD 3 ROUNDS 400 M RUN 15 WALLBALLS 20/14 12 PULL UPS 9 POWER CLEANS 95/65

SWOD – BENCH PRESS 3 X 5 WOD 15 MIN AMRAP 7 BOX JUMPS 24/20 7 PUSH PRESS 95/65 7 TOES 2 BAR 100 M RUN

SWOD – BACK SQUAT 3 X 5 WOD 10-9-8-7-6-5-4-3-2-1 GOBLET SQUAT 55/35 KBS 55/35 HSPU

SWOD – DEADLIFT – 3 X 7 WOD WITH A 12 MIN CLOCK 1 POWER CLEAN 95/65 1 BOX JUMP 24/20 ADD 1 REP EACH ROUND SCORE = TOTAL REPS

WOD 800 M RUN 100 AIR SQUATS 80 SIT UPS 60 PUSH UPS 40 PULL UPS 800 M RUN

SWOD – BENCH PRESS – 3 X 7 WOD 3 ROUNDS 400 M RUN 20 OH LUNGES W/PLATE 45/25 15 KBS 55/35

SWOD – BACK SQUAT – 3 X 7 WOD 2 ROUNDS 5 MIN AMRAP 50 WALLBALLS 20/14 AS MANY SIT UPS AS POSSIBLE WITH TIME LEFT REST 3 MINUTES BETWEEN ROUNDS

SWOD – PUSH PRESS – 3 X 7 WOD 12 MIN AMRAP 5 DEADLIFTS 205/135 7 PULL UPS 10 DOUBLE UNDERS

SWOD – BENCH PRESS – 2 X 10 WOD 10-9-8-7-6-5-4-3-2-1 POWER CLEANS 95/65 1-2-3-4-5-6-7-8-9-10 FRONT SQUATS 95/65

SWOD – BACK SQUAT – 2 X 10 WOD 4 ROUNDS 200 M RUN 12 KBS 55/35 8 BURPEES