SWOD
Overhead Squat 1x5 at 70% 1RM
Overhead Squat 1x3 at 80% 1RM
Overhead Squat 1x1 at 90% 1RM

​Rest as needed between sets.




WOD
Complete as many rounds as possible in 8 mins of:
10 Pull-ups
5 Push-ups
15 Pull-ups
5 Push-ups
20 Pull-ups
5 Push-ups
25 Pull-ups
5 Push-ups
30 Pull-ups
5 Push-ups




​

SWOD
Overhead Squat
1x5 at 60% 1RM
1x5 at 70% 1RM 
1x5 at 80% 1RM

Rest as needed between sets.


WOD​
With a continuous clock complete the following​
9-6-3 reps, for time of:
Thruster, 95/65 lbs
Box Jump, 24/20 in

Rest 3 mins

9-6-3 reps, for time of:
Push Press, 95/65 lbs
Burpee Box Jump, 24/20 in

Rest 3 mins

9-6-3 reps, for time of:
Overhead Squat, 95/65 lbs
Burpee (Bar Facing)

SWOD:
Overhead Squat
Find 1 Rep Max


WOD:
EMOM 8 Min
Every 1 min for 8 mins, alternating between: 
5 Back Squats, 95/65 lbs 
5 Chest-to-bar Pull-ups 
5 Power Cleans, 95/65 lbs 
5 Wall Balls, 20/14 lbs

With remaining time in each minutes, do as many double unders as you can. 
SCORE is total number of double unders from all 8 rounds. 

THE LAYOUT
Minute 1--5 back squats 
Minute 2--5 CTB 
Minute 3--5 PC 
Minute 4--5 wall ball 
Minute 5--5 BS 
Minute 6--5 CTB 
Minute 7--5 PC 
Minute 8--5 wall ball