SWOD
10 EMOM
1 Full Squat Snatch starting at 50% of your max and increasing gradually.

WOD
21-15-9
Handstand Pushups
Pullups
20 Meter Double Dumbbell Walking Lunge 50/35 every round

SPARTAN
5 Rounds
1000 Meter Row
1000 Meter Ski Erg