SWOD – BACK SQUAT – 3 X 10 WOD 15 MIN AMRAP 10 OH LUNGES W/PLATE 45/25 10 PUSH UPS W/FEET ON PLATE 45/25 10 GROUND TO OVERHEAD W/PLATE 45/25 10 SIT UPS

SWOD – PUSH PRESS – 3 X 10 WOD 25-20-15-10-5 KBS 55/35 5-10-15-20-25 WALLBALLS 20/14

SWOD – BENCH PRESS – 5-3-1 (DO AS MANY AS POSSIBLE ON LAST SET) WOD 3 ROUNDS 25 DOUBLE UNDERS 15 BOX JUMPS 24/20 10 TOES 2 BAR 400 M RUN

SWOD – BACK SQUAT – 5-3-1 (DO AS MANY AS POSSIBLE ON LAST SET) WOD 5 ROUNDS 7 PULL UPS 7 FRONT SQUATS 95/65 7 SHOULDER TO OVERHEAD 95/65 100 M RUN

21-18-15-12-9-6-3 KBS 55/35 PUSH UPS SIT UPS

SWOD – PUSH PRESS – 5-3-1 (DO AS MANY AS POSSIBLE ON LAST SET) WOD 5 ROUNDS 7 DEADLIFT 205/135 20 AIR SQUATS 7 HSPU

SWOD – DEADLIFT – 5-3-1 (DO AS MANY AS POSSIBLE ON LAST SET) WOD 3 ROUNDS 22 ALTERNATING LUNGES W/PLATE 45/25 16 STEP UPS W/PLATE 45/25 10 WALLBALLS 20/14

SWOD – BACK SQUAT – 3 X 3 (DO AS MANY AS POSSIBLE ON LAST SET) WOD 5 ROUNDS 7 BENT OVER ROW 95/65 14 HOPS OVER THE BAR 21 AIR SQUATS

SWOD – PUSH PRESS – 3 X 3 (DO AS MANY AS POSSIBLE ON LAST SET) WOD 4 ROUNDS 200 M RUN 10 FRONT SQUATS 95/65 5 HSPU 25 DOUBLE UNDERS

WOD 21-15-9 WALLBALLS 20/14 BURPEES 200 M RUN 21-15-9 POWER CLEANS 95/65 SIT UPS