SWOD
Front Squat
5@65%
5@75%
5+@85%

WOD

AMRAP 4:
27/21 Calorie Row
75 Double Unders
27 Chest to Bar Pull-ups


Rest 4 minutes


AMRAP 4:
21/15 Calorie Row
50 Double Unders
21 Toes to Bar


Rest 4 minutes


AMRAP 4:
15/9 Calorie Row
25 Double Unders
15 Pull-ups

Spartan WOD
10 Mile Bike
Every 3 Minutes complete 5 D-Balls over the shoulder and a 20 meter D-Ball Carry 70/50