SWOD
5 Rounds Every 75 seconds

3 Position clean:

High Hang Power Clean
Hang Power Clean
Squat Clean

Work up to a heavy complex

WOD
4 Rounds
12/9 Cal Bike
8 Bar Muscle Ups
12/9 Cal Row
8 Hang Power Cleans 135/95

Spartan WOD
3 Rounds
Complex Run
Then:
3 Rounds
30 Walking Lunges
20 Sit-ups
10 Strict Pull-ups
Then:
Complex Run