SWOD
Split Jerks
5@65%
5@75%
5+@85%

WOD
4 x 3 Minute Rounds
Round 1
300 Meter Run
AMRAP
10 Hang Power Cleans 45/35
10 Push Presses 45/35
Round 2
300 Meter Run
AMRAP
8 Hang Power Cleans 95/65
8 Push Presses 95/65
Round 3
300 Meter Run
AMRAP
6 Hang Power Cleans 135/95
6 Push Presses 135/95
Round 4
300 Meter Run
AMRAP
4 Hang Power Cleans 165/115
4 Push Presses 165/115

Rest 2 Minutes Between each round

Spartan WOD
Same as above with the following changes
5 Minute Rounds
Inside work:
10 KB Deadlifts 70/53
5 Strict Pull-ups