SWOD

3 sets of:
Back Squat x 5 reps* @ 80%
4-direction X-band Walk x 10 steps each direction
Kayak Special x 20 reps

*Note: On the third set of Back Squat perform an AMRAP with at least 5 reps.

WOD

Complete as many rounds and reps as possible in 12 minutes of:
30 Wall Ball Shots (20/14)
30 KB Swings (55/35)

Note: Every minute on the minute perform 5 Burpees, beginning with 3…2…1…Go!