SWOD
Deadlift (Add 10 Pounds from previous max and take 90% to get your working max)
3@70%
3@80%
3+@90%

AMRAP 5:
Buy In: 100 Double Unders
12 Shoulder 2 Overhead (95/65)
4 Bar Facing Burpees

Rest 5 Minutes

AMRAP 5:
Buy In: 100 Double Unders
8 Shoulder 2 Overhead (115/80)
4 Bar Facing Burpees

Rest 5 Minutes

AMRAP 5:
Buy In: 100 Double Unders
4 Shoulder 2 Overhead (135/95)
4 Bar Facing Burpees

Spartan WOD Option
3 Rounds
100 Double Unders
200 Meter D-Ball Carry 70/50
30 Burpees
40 Sit-ups (Because you’re going to add them anyways! ;))
500 Meter Run