SWOD
Overhead Squats
5@55%
5@65%
5@75%

WOD
800 Meter Run
21 Snatches 95/65
10 Bar hopping Burpees
15 Snatches 95/65
10 Bar Hopping Burpees
9 Snatches 95/65
10 Bar Hopping Burpees
800 Meter Run

SPARTAN
30 Minute AMRAP
1 Bar Muscle Ups
20 Meter Sled Pushes
400 Meter Run

*Each round bar muscle ups go up one rep*