SWOD
Deadlift (Add 10# and take 90% to find working max)
5@75%
3@85%
1+@95%

WOD
For Time:
25 Thrusters (95/65)
20/15 Cal Bike
25 Chest to Bar Pull-ups
20/15 Cal Bike
25 Thrusters (95/65)
20/15 Cal Bike
500 Meter Run

Spartan WOD
50 Air Squats
800 Meter Run
40 Cal Ski Erg
800 Meter Run
30 Cal Bike
800 Meter Run
20 Burpees
800 Meter Run
10 Strict Pull-ups