SWOD

Press 3,3,3,3 (65,70,75,80%)

Back Squat 3,3,3,3 (65,70,75,80%)

WOD

7 Minute AMRAP

2,4,6,8,10,12...(continue in this pattern until time expires.)

RX'D

Right Arm Single Dumbbell Overhead Lunges 50#/35#

Strict Pull Ups

Left Arm Single Dumbbell Overhead Lunges 50#/35#

Burpees

INTERMEDIATE

Right Arm Single Dumbbell Overhead Lunges 35#/20#

Ring Rows

Left Arm Single Dumbbell Overhead Lunges 35#/20#

Burpees

BEGINNER

Walking Lunges

Ring Rows

Burpees