SWOD
Tempo Overhead Squats
3 Sets of 1

Sets: 50-55-60%
Tempo: 5 Seconds Down, 2 Seconds Pause

Then:

Pausing Overhead Squats
3 Sets of 1
Sets: 65-70-75%
Pause: 2 Seconds in Bottom

WOD
2 Rounds:
25 Overhead Squats (115/80)
35/25 Calorie Assault Bike