SWOD
Alternating On the Minute x 12 (6 Rounds):
2 Front Squat
4 Back Squats

Barbell: 72% of Rep Max Back Squat

WOD
4 Rounds:
400 Meter Run
20 Dumbbell Hang Clean and Jerks (50/35)
15 Pull-ups

Spartan WOD
3 Rounds:
Complex Run
20 Double Dumbbell Deadlifts
15 Sit-ups
10 Strict Pull-ups