SWOD

Every 2:30 x 5 sets
2 Pause Front Squats @75% of 1RM
+ 3 Weighted Strict Pull Ups @60-70% of 1RM

* 2-sec pause at the bottom

WOD

3 Rounds
30 Alternating Dumbbell Snatches (50/35)
30 Toes to bar

* Target time: 8-9 minutes
* Time cap: 12 minutes