SWOD Back Squat 10-8-6-4 tempo: 4 count down, 0 rest at bottom, 1 count to get up. *Add weight each set as long as form is perfect WOD - For Time 15 Wall Walks 25 Hand Release push ups 50 KB Swings 25 HR push ups 15 wall walks Midline1 min R side plank hold 1 min plank hold 1 min L side plank hold 2 sets -if can not hold full min accumulate up to 1 min.