SWOD

A. ​Back Squat
3x10

Use the same weight for each set.
Rest as needed between sets.
NOTE: Superset with 3x20 push-ups.

B. Push-ups
3x20

Rest as needed between efforts.
NOTE: Superset with Back squats.
Complete push-ups immediately after each set of back squats.


WOD​
For 2 cycles: AMRAP in 5 mins of:
5 Toes-to-bars
5 Goblet Squats, 70/55 lbs
5 Burpee Box Jumps

Rest 3 mins between each cycle. For each cycle restart the AMRAP.

SWOD
Back Squat
1x3 at 65% of 1RM
1x3 at 75% of 1RM
1x3 at 85% of 1RM

Rest as needed between sets.

Push Press
1x3 at 65% of 1RM
1x3 at 75% of 1RM
1x3 at 85% of 1RM

Rest as needed between sets.

WOD
7 rounds for time of:
1 Rope Climb
10 Push-ups
Handstand Hold, 30 secs

SWOD
Strict Press
1x5 at 60% of 1RM 
1x5 at 70% of 1RM
1x5 at 80% of 1RM
Rest as needed between sets.

EXAMPLE
Strict Press: recorded 1 rep @ 180 lbs, 60% = 108 lbs, 70% = 126 lbs, and 80% = 144 lbs
Strict Press: potential 1 rep @ 181 lbs (3 @ 165 lbs), 60% = 109 lbs, 70% = 127 lbs, and 80% = 145 lbs​


Back Squat
1x5 at 60% of 1RM 
1x5 at 70% of 1RM 
1x5 at 80% of 1RM ​

Rest as needed between sets.

WOD​
8 Min AMRAP of:
5 Sumo Deadlift High-pulls, 95/65 lbs
3 Lateral Burpee (Over Barbell)s