SWOD
Front Squats (Add 10 pounds to previous 1-rep max then take 90% to find your working max)
5@65%
5@75%
5+@85%

WOD
For Time:
30 Back Squats 115/80 (From the ground)
30 Burpee Box Overs 24/20
400 Meter Run
20 Back Squats 135/95
20 Burpee Box Overs 24/20
300 Meter Run
10 Back Squats 165/110
10 Burpee Box Overs 24/20
200 Meter Run

Spartan WOD
30 KB Goblet Squats 70/53
30 Burpee Box Overs 24/20
800 Meter Run w/ KB
20 KB Goblet Squats 70/53
20 Burpee Box Overs 24/20
500 Meter Run w/ KB
10 KB Goblet Squats 70/53
10 Burpee Box Overs 24/20
300 Meter Run w/ KB