SWOD – BACK SQUAT – 3 X 10 WOD 15 MIN AMRAP 10 FRONT SQUATS 95/65 7 PULL UPS 200 M RUN

SWOD – PUSH PRESS – 3 X 10 WOD 3 ROUNDS 400 M RUN 20 KBS 55/35 10 BURPEES THEN 50 MED BALL SIT UPS 20/14

SWOD – DEADLIFT – 3 X 10 WOD 3 ROUNDS 9 TOES 2 BAR 15 SHOULDER TO OVERHEAD 95/65 21 BOX JUMPS 24/20

SWOD – BENCH PRESS – 3 X 10 WOD 3 MIN AMRAP WALLBALLS 20/14 3 MIN REST 3 MIN AMRAP DOUBLE UNDERS SCORE = TOTAL REPS

SWOD – PUSH PRESS – 5-3-1 (DO AS MANY AS POSSIBLE ON LAST SET) WOD 4 ROUNDS 10 DEADLIFTS 205/135 30 SEC H.S. HOLD 200 M RUN

SWOD – DEADLIFT – 5-3-1 (DO AS MANY AS POSSIBLE ON LAST SET) WOD 15 MIN AMRAP 10 KBS 55/35 10 BURPEES 20 DOUBLE UNDERS

SWOD – BENCH PRESS – 5-3-1 (DO AS MANY AS POSSIBLE ON LAST SET) WOD 3 ROUNDS 15 WALLBALLS 20/14 15 BOX JUMPS 24/20 400 M RUN

WOD 800 M RUN 30 PULL UPS 60 AIR SQUATS 30 SIT UPS 60 AIR SQUATS 30 PUSH UPS 800 M RUN

SWOD – BACK SQUAT – 5-3-1 (DO AS MANY AS POSSIBLE ON LAST SET) WOD 3 ROUNDS 10 POWER CLEANS 95/65 10 FRONT SQUATS 95/65 10 PUSH PRESS 95/65 25 DOUBLE UNDERS

WOD 20 MIN AMRAP 12 KBS 55/35 20 ALT LUNGES W/PLATED 45/25 100 M RUN