SWOD
Push Press
2x5@ 70%
2x3 @ 80%
Split Press
3x5 @ 80% of your strict press max
WOD - Chipper (You can start wherever you'd like and choose to do the WOD in any order you would like but once you start something you must finish the full amount called for in the WOD)
50 Wall Balls 20/14
40 Front Squats 115/80
30 Box Jumps 30/24
20 Ring Dips
10 HSPU
Run 800 Meters
Row 1000 Meters
(Catch.. Each time you break up wall balls, front squats, ring dips, or HSPU you owe 3 burpees before moving on. i.e you drop the wall ball before you hit 50 reps... You must immediately drop down and perform 3 burpees before moving on.)
TUESDAY SPARTAN WOD
1600 Meter Run
50 Meter Bear Crawl
1200 Meter Run
50 hand release pushups
800 Meter Run
50 2-count mountain climbers
400 Meter Run
25 T2B
200 Meter Sprint