SWOD
10-8-6-4-2 Back Squats
All sets are completed “On the 3:00”, and all repetitions are taken from the rack.

On the 0:00… 10 Reps @ 70%
On the 3:00… 8 Reps @ 75%
On the 6:00… 6 Reps @ 80%
On the 9:00… 4 Reps @ 85%
On the 12:00… 2 Reps @ 90%

WOD
AMRAP 18:
9 Power Cleans (155/105)
12 Strict Handstand Push-ups
9 Front Squats (155/105)
12 Strict Pull-ups

Spartan Option
25 Minute AMRAP
9 Cal Bike
12 Sit-ups
9 Cal Bike
12 Kettlebell Deadlifts 70/53