SWOD – BENCH PRESS 3 X 5 (WORK UP TO A 5 REP MAX) WOD 21-15-9 FRONT SQUAT 95/65 SHOULDER TO OVERHEAD 95/65 200 M RUN AFTER EACH ROUND

WOD 5 ROUNDS 10 BOX JUMPS 24/20 10 PULL UPS THEN 3 ROUNDS 20 WALLBALLS 20/14 30 SIT UPS

SWOD FRONT SQUAT 3 X 5 (WORK UP TO A 5 REP MAX) WOD 15 MIN AMRAP 7 POWER CLEANS 115/75 25 AIR SQUATS

SWOD PUSH PRESS 3 X 5 (WORK UP TO A 5 REP MAX) WOD 1000 M RUN 100 DOUBLE UNDERS 75 SIT UPS 50 KBS 55-35

SWOD – BENCH PRESS (FIND YOUR 1 REP MAX) WOD 4 ROUNDS 400 M RUN 12 BURPEES 8 OH SQUATS 75/55

WOD 5 ROUNDS 200 M RUN 10 TOES 2 BAR 10 PUSH PRESS 95/65 30 AIR SQUATS

SWOD – PUSH PRESS (FIND YOUR 1 REP MAX) WOD 10 MIN AMRAP 5 POWER CLEANS 115/75 5 HSPU

SWOD – BACK SQUAT (FIND YOUR 1 REP MAX) WOD 30-20-10 WALLBALLS 20/14 BOX JUMPS 24/20 KBS 55/35

SWOD – DEADLIFT (FIND YOUR 1 REP MAX) WOD 20 PULL UPS 40 PUSH UPS 60 SIT UPS 80 ALTERNATING LUNGES 100 DOUBLE UNDERS

SWOD FRONT SQUAT 3 X 3 (USE SAME WEIGHT ALL 3 SETS) WOD 5 ROUNDS 1 ROPE CLIMB 10 PUSH UPS 15 GOBLET SQUATS 55/35