SWOD

Back Squat – 5x 5, 3@75%, 2@80%

MetCon – 3rft

Kelly

400m run

30 box jump (24/20″)

30 wall balls (10/6)

Finisher: M.E Pullups

 

RAPID30

21-15-9-15-21

burpee

alt.lunge

am.swing(24/16)