SWOD

Every 2:30 x 5 sets:
3 Tempo* Front Squats @65% of 1RM +
5 Strict Weighted Pull-ups @50% of 1RM

* Tempo = 3 second down

* No score

WOD

2 Sets
15-12-9
KB Front Squat (2×53/35) or DB Front Squats (2×50/2×35)
Calorie Assault Bike

* Time cap: 12 minutes