SWOD – DEADLIFT – 3 X 7 WOD 15-12-9-6-3 POWER CLEANS 95/65 HSPU 100 M RUN AFTER EACH ROUND

SWOD – BENCH PRESS – 3 X 7 WOD 5 ROUNDS 15 WALLBALLS 20/14 12 STEP UPS W/PLATED 45/25

SWOD – PUSH PRESS 3 X 10 WOD 30 SECONDS OF WORK FOLLOWED BY 30 SECONDS OF REST 4 ROUNDS DOUBLE UNDERS PUSH UPS GOBLET SQUATS 55/35 SCORE = TOTAL REPS

SWOD – DEADLIFT 3 X 10 WOD 12 MIN AMRAP 8 POWER CLEANS 95/65 8 LUNGES W/PLATE 200 M RUN

6 ROUNDS 100 M RUN 10 PULL UPS 100 M RUN 10 BURPEES

SWOD – BENCH PRESS 3 X 10 WOD 5 ROUNDS 10 WALLBALLS 20/14 10 KBS 55/35 25 SIT UPS

SWOD – BACK SQUAT 3 X 10 WOD 5 ROUNDS 5 DEADLIFTS 225/155 10 BOX JUMPS 24/20 100 M RUN

WOD TABATA – 20 SECONDS OF WORK FOLLOWED BY 10 SECONDS OF REST FOR 8 ROUNDS OF EACH EXERCISE W/1MIN REST BETWEEN EXERCISES. SDHP W/KB SIT UPS BURPEES AIR SQUATS

SWOD – DEADLIFT – 3 X 3 WOD 15 MIN AMRAP 5 HSPU 7 PULL UPS 9 BOX JUMPS 24/20

SWOD – BENCH PRESS – 3 X 3 WOD 3 ROUNDS 25 DOUBLE UNDERS 20 WALLBALLS 20/14 400 M RUN