SWOD
Overhead Squats
3@ 70%
3@ 80%
3+ @ 90%

WOD
Tabata
Pushups
Hang power cleans 95/65
Pullups
Shoulder to overhead 95/65

*Run 200 Meters in between movements*

SPARTAN
150 Calorie Assault Bike
300 Calorie Rower
Run 2 Miles