SWOD
Split Jerk (Off your true Max)
5@ 75%
3@ 85%
1+@95%

WOD
“Biking Strict Nicole”

AMRAP 20:
28/20 Cal Bike
Max Strict Pull-ups

*Choose a Pull-up variation where you can get at least 6-7 solid reps per round. i.e, Banded strict Pull-ups, Ring rows… etc

Spartan WOD
30 Minute AMRAP
200 Meter Run or Row
10 Burpees
5 Strict Pull-ups
Increase your run by 200 meters, your burpess by 10 reps and your strict Pull-ups by 5 each round