SWOD
Overhead Squats +10#
5@65%
5@75%
5+@85%

WOD
“FRAN”
21-15-9
Thrusters 95/65
Pullups

SPARTAN
10 Rounds
45 Seconds on 15 Seconds off
Assault Bike for calories
Then:
10 Rounds
45 Seconds on 15 Seconds off
Row for calories