SWOD – DEADLIFT – 3 X 3 WOD “ANNIE” 50-40-30-20-10 DOUBLE UNDERS SIT UPS

SWOD – BENCH PRESS – 3 X 3 WOD 3 ROUNDS 15 PUSH PRESS 115/75 15 BACK SQUAT 115/75 15 PULL UPS

SWOD – BACK SQUAT – 3 X 3 WOD 21-15-9 WALLBALLS 20/14 TOES 2 BAR 400 M RUN AFTER EACH ROUND

SWOD – DEADLIFT – 3 X 5 WOD 12 MIN AMRAP 7 TOES 2 BAR 7 PUSH UPS 7 POWER CLEANS 95/65

SWOD – BENCH PRESS – 3 X 5 WOD 5 ROUNDS 200 M RUN 25 DOUBLE UNDERS 7 THRUSTERS 95/65

WOD 2 ROUNDS 2 MIN ROW FOR MAX CALORIES 1 MIN REST 2 MIN MAX # OF BURPEES 1 MIN REST 2 MIN MAX # OF WALLBALLS 20/14 1 MIN REST 2 MIN MAX # OF PULL UPS 1 MIN REST

SWOD – BACK SQUAT – 3 X 5 WOD 5 ROUNDS 8 HSPU 12 LUNGES W/PLATE 45/25

SWOD – PUSH PRESS – 3 X 5 WOD 10 STEP UPS W/PLATE 45/25 12 KBS 55/35 25 SIT UPS

SWOD – BENCH PRESS – 3 X 7 WOD 5 ROUNDS 8 HSPU 10 POWER CLEANS 95/65 12 PULL UPS 15 DOUBLE UNDERS

SWOD – BACK SQUAT – 3 X 7 WOD 12 MIN AMRAP 10 PUSH PRESS 95/65 10 STEP UPS W/PLATE 45/25 10 GOBLET SQUATS 55/35