SWOD:
3 rounds not for time
20 Straddle Leg Lifts
20 V-Ups
40 Bicycle Crunches

WOD:
As heavy as possible in 30 mins
1 Thruster
1 Push Press
1 Push Jerk
1 Split Jerk
-6 burpee over bar after each complex-
*Complete 1 complex before dropping the bar
*Do as many rounds as needed to get as heavy as possible
*Rest as needed between complexes