SWOD – DEADLIFT 2 X 12
WOD
5 ROUNDS
5 POWER CLEANS 115/75
15 AIR SQUATS
25 SIT UPS
200 M RUN

SWOD – BACK SQUAT 2 X 10
WOD
12 MIN AMRAP
7 POWER CLEANS 95/65
7 PUSH UPS
15 DOUBLE UNDERS

WOD
3 ROUNDS
25 WALLBALLS 20/14
25 SDHP W/KB 55/35
25 PUSH PRESS 75/55
400 M RUN

SWOD – PUSH PRESS 2 X 10
WOD
5 ROUNDS
8 BURPEES
10 KBS 55/35
12 BOX JUMPS 24/20

SWOD – DEADLIFT 2 X 10
WOD
10-9-8-7-6-5-4-3-2-1
HSPU
TOES 2 BAR
100 M RUN AFTER EACH ROUND

SWOD – BENCH PRESS 2 X 10
WOD
3 ROUNDS
10 FRONT SQUATS 95/65
10 PULL UPS
25 DOUBLE UNDERS
25 SIT UPS

3 ROUNDS
1 MIN OF WORK / 30 SEC REST
AIR SQUATS
PULL UPS
PUSH UPS
DOUBLE UNDERS
SCORE = TOTAL REPS

SWOD – PUSH PRESS – 3 X 7

WOD
5 ROUNDS
10 THRUSTERS 95/65
7 BURPEES
200 M RUN

SWOD – DEADLIFT – 3 X 7

WOD
3 ROUNDS
15 WALLBALLS 20/14
12 PULL UPS
9 POWER CLEANS 95/65

SWOD – BENCH PRESS – 3 X 7

WOD
15 MIN AMRAP
7 BOX JUMPS 24/20
7 PUSH PRESS 95/65
7 TOES 2 BAR
100 M RUN