SWOD
Deadlift
3@70%
3@80%
3+@90%

WOD
4 Minute AMRAP
1-2-3-4-5-6…and so on
Strict Pull-ups
3-6-9-12-15-18…and so on
Box jump overs 24/20

Rest 3 Minutes

4 Minute AMRAP
1-2-3-4-5-6…and so on
Hang Power Snatches 95/65
3-6-9-12-15-18…and so on
Hand Release Push-ups

Rest 3 Minutes

4 Minute AMRAP
1-2-3-4-5-6… and so on
D-Balls 70/50 over the shoulder
3-6-9-12-15-18…and so on
Jumping Air Squats

Score is total reps:
Scoring help:
Rounds
1:4
2:12
3:24
4:40
5:60
6:84
7:112
8:144

Spartan WOD
Do the above workout… Substitute Snatches with Dumbbell Snatches