SWOD

Every 2:30 x 5 sets

2 Pause Front Squats @ 70% of 1RM

+ 3 Strict Weighted Pull Ups @ 65% of 1RM

WOD

3 Rounds

400m Run

20 Toes to Bar

20 Sit Ups

* Target time: 11-13 minutes

* Time cap: 15 minutes