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
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