SWOD: Split Jerk 1 RM.
250 m Row
Then 2 rounds for time:
15 KB Swings (53/35#)
15 Overhead Squats (45/35#)
15 Medicine Ball Sit Up Throws (20/ 14#)
15 yard Four Cone Drill
For the SWOD, find out which foot is used for your dominant foot forward as you work your way up in weight.
For the Metcon, the Row is short and an all out sprint. For med ball throws, get into a sit up position about 6-8 feet from the wall. Start with your back flat on the ground and the ball overhead. Sit up while flinging med ball against the wall, catch and repeat.
***For the metcon in order to turn this into a "Steve" workout for his birthday, if you are a firefighter (or really want to be one), complete the workout in full turnouts or a 20# vest.