SWOD

Every 2:00 x 5 sets
3 Tempo Front Squats @65% of 1RM
*Tempo = 3 seconds down and 1 second up

WOD

30 Pull-ups
30 Dumbbell Front Squats (2x 50s/35s)
100’ Dumbbell Front Rack Lunge
30 Chest to Bar
30 Dumbbell Shoulder to Overhead
100’ Dumbbell Front Rack Lunge

* Target time: 9-11 minutes
* Time cap: 15 minutes