SWOD – DEADLIFT – 3 X 10 (USE SAME WEIGHT ALL 3 SETS) WOD 15 MIN AMRAP 5 HSPU 10 DOUBLE UNDERS 12 LUNGES W/PLATE 45/25

SWOD – BENCH PRESS – 3 X 10 (USE SAME WEIGHT ALL 3 SETS) WOD 12 MIN AMRAP 7 POWER CLEANS 95/65 7 PULL UPS 21 DOUBLE UNDERS

SWOD – PUSH PRESS – 5-3-1 (DO AS MANY REPS AS POSSIBLE ON LAST SET) WOD 3 ROUNDS 25 AIR SQUAT 12 KBS 55/35 20 STEP UPS 24/20 200 M RUN

SWOD – DEADLIFT – 5-3-1 (DO AS MANY REPS AS POSSIBLE ON LAST SET) WOD 5 ROUNDS 9 HANG CLEAN & JERK 95/65 7 TOES 2 BAR

2 ROUNDS 200 M RUN 25 WALLBALLS 20/14 200 M RUN 25 BURPEES 200 M RUN 25 SIT UPS 200 M RUN

SWOD – BENCH PRESS – 5-3-1 (DO AS MANY REPS AS POSSIBLE ON LAST SET) WOD 15 MIN AMRAP 10 BOX JUMPS 24/20 10 PUSH PRESS 95/65 10 PUSH UPS

SWOD – BACK SQUAT – 5-3-1 (DO AS MANY AS POSSIBLE ON LAST SET) WOD 10-9-8-7-6-5-4-3-2-1 GOBLET SQUATS 55/35 PULL UPS 100 M RUN AFTER EACH ROUND

20 MIN EMOM DOUBLE UNDERS SIT UPS LUNGES STEP UPS W/PLATE 45/25 REST

SWOD – DEADLIFT 3 X 3 (DO AS MANY AS POSSIBLE ON LAST SET) WOD 3 ROUNDS 400 M RUN 15 WALLBALLS 20/14 15 KBS 55/35 15 SIT UPS

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