SWOD BACK SQUAT 3 X 5 (FIND A CHALLENING WEIGHT AND STICK WITH IT ALL 3 SETS) WOD 15 MIN EMOM MIN 1: 200/150 M ROW MIN 2: 5 THRUSTERS 95/65 MIN 3: 30 SEC HAND STAND HOLD / SCALED WILL DO 30 SEC PLANK

SWOD BENCH PRESS 3 X 5 (FIND A CHALLENING WEIGHT AND STICK WITH IT ALL 3 SETS) WOD 12 MIN AMRAP 10 POWER CLEANS 95/65 10 TOES 2 BAR 10 BURPEES

10 ROUNDS 100 M RUN 7 PULL UPS 10 BOX JUMPS 24/20 20 DOUBLE UNDERS

SWOD DEADLIFT 3 X 5 (FIND A CHALLENING WEIGHT AND STICK WITH IT ALL 3 SETS) WOD 15 MIN AMRAP 10 OH LUNGE 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 5 (FIND A CHALLENING WEIGHT AND STICK WITH IT ALL 3 SETS) WOD 25-20-15-10-5 KBS 55/35 5-10-15-20-25 WALLBALLS 20/14

SWOD BENCH PRESS 3 X 5 (FIND YOUR 5 REP MAX) WOD 3 ROUNDS 400 M RUN 10 TOES 2 BAR 20 STEP UPS W/PLATE 25/15 30 DOUBLE UNDERS

SWOD POWER CLEANS 3 X 5 (FIND YOUR 5 REP MAX) WOD 7 ROUNDS 7 PULL UPS 7 FRONT SQUATS 95/65 7 SHOULDER TO OVERHEAD 95/65

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

SWOD PUSH PRESS 3 X 5 (FIND YOUR 5 REP MAX) WOD 5 ROUNDS 7 DEADLIFTS 205/135 30 AIR SQUATS 7 HSPU

SWOD BACK SQUAT 3 X 5 (FIND YOUR 5 REP MAX) WOD 4 ROUNDS 20 ALT LUNGES W/PLATE 45/25 15 BOX JUMPS 24/20 10 WALLBALLS 20/14