SWOD
Shoulder Press
9@70%
7@80%
5@85%
3@90%
1+@95%

WOD
5 Rounds, On the 4:00:
9 Deadlifts (225/155)
12 Barbell-Facing Burpees
15/12 Calorie Assault Bike

Spartan WOD
20 Minutes
Row for half the 20 minutes and Ski for the other half

Every 4 Minutes Complete
8 KB Deadlifts 53/35
10 Jumping Lunges
12 Burpees

Score is calories