SWOD
Pausing Overhead Squats
3×10 @ 95/65
(3 seconds at the bottom of each squat)

WOD
5 Rounds, resting 1:00 between efforts:
21 Double-Unders
9 Thrusters (95/65)
21 Double-Unders
15/12 Calorie Row

Spartan WOD
Run 1 Mile
50 KB Deadlifts 53/35
100 Meter KB Farmer Carry 53/35
Run 800 Meters
30 KB Deadlifts
100 Meter KB Farmer Carry
Run 400 Meters
10 KB Deadlifts
100 Meter KB Farmer Carry