SWOD:
On the 1:30 x 6:
1 Pausing Front Squat
1 Front Squat

Sets 1-3: 70-73-76% of 1RM Front Squat
Sets 4-6: Build to Heavy

WOD:
Choice 1:
5 Rounds:
200 Meter Run
12/9 Calorie Assault Bike
9 Strict Presses (95/65)

Choice 2: (Rx+)
5 Rounds:
200 Meter Run
15/12 Calorie Assault Bike
12 Strict Handstand Push-ups