SWOD

Every 4 minutes for 3 sets, complete:
a. Front Squat
– 5 reps @ 67.5%
– 3 reps @ 76.5%
– 1+ reps @ 85.5%

b. Ring Pull Ups x 5-8 reps

Notes: “+” means dig deep and do more reps if you can. Pull Ups are performed immediately after finishing the Front Squats.

WOD

30-20-10 for time of:
Overhead Squats (95/65)
Toes to Bar

Immediately followed by…
Row 1000m