SWOD

Back Squat

3 x 3 @ 75%

*After the WOD

WOD

1 min Max Effort:

Right arm KB Snatch (35/55)

-then (no rest)-

2 rounds of:

10 OHS @ 65/95

15 Pull ups

30 Double Unders

-then (no rest)-

1 min ME:

Toes to Bar

- then (no Rest)-

2 Rounds of:

10 OHS

15 pull ups

30 Double Unders

-then (no rest)-

1 min ME:

Left arm KB snatch (35/55)

Cool Down

3 x ME Plank ring holds - rest 60 sec between sets

10 Hollow Rocks to Superman - 2 x Watch demo video