SWOD

In 12 minutes:
Build to a Heavy 1 Front Squat + 1 Weighted Chin Up (Supinated Grip)
* You go, I go with a partner
* Try to reach a heavy single within 5-6 working sets (not including warm up)

WOD

30/24 Calorie Assault Bike
-into-
42-30-18
Wall Balls (20/14)
V Ups or GHD
-into-
30/24 Calorie Assault Bike

* Target time: 11-13 minutes
* Time cap: 16 minutes