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:
Push Press
Find 1 Rep Max


WOD:
For Time
Row, 1000 m 
100 Double Unders 
Run, 1 mi