SWOD

Every 2:30 x 5 sets
1 Pause Front Squat @ 80-90% of 1RM
+ 2 Strict Weighted Chin-ups @70%-80 of 1RM

* 5-second pause at the bottom

WOD

200m Run
18-15-12-9-6-3
Shoulder to Overhead (115/75)

* Target time: sub 10 minutes
* Time cap: 15 minutes