SWOD:

• Bench Press 3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

WOD: For time:

• 40 Kettlebell Swings, 53/35 lbs
• 40 Double Unders
• 30 Kettlebell Swings, 53/35 lbs
• 30 Double Unders
• 20 Kettlebell Swings, 53/35 lbs
• 20 Double Unders
• 10 Kettlebell Swings, 53/35 lbs
• 10 Double Unders

Tabata:

• Tabata Kettlebell Russian Twist, 53/35 lbs

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.