WOD
30-20-10
Pullups
Wall Balls 20/14

THEN:

400 Meter Run
21 Cal Bike
200 Meter Run
15 Cal Bike
100 Meter Run
9 Cal Bike

Cashout
3 Rounds
1 Minute Pushups
1 Minute Plank

Spartan
Second part of WOD but make the runs the following
1 Mile
800 Meter
400 Meter