SWOD: 9Min EMOM (Every Minute On the Minute)

1. 5 Pause Bench press
2. 15 Banded Tricep Ext.
3. 25 Hollow Rocks

WOD: 15Min AMRAP (As Many Rounds As Possible)

40 Calorie Row/Dyne/Erg

30 WallBalls

20 Toes To Bar

10 DB Step Ups (50lb./35lb.)