SWOD

Every 2:30 x 5 sets
1 Pause Front Squat @ 75% of 1RM
+ 2 Weighted Pull Ups @ 70% of 1RM

* 5-second pause

WOD

3 Sets:
3:00 AMRAP
5 Pull Up Complexes (1 Toes to Bar + 1 Pull Up + 1 Chest to Bar)
30 Air Squats
Max Burpee Box Jump Overs (24/20)
-rest 1:00 between sets-

* Score is reps of Burpee Box Jump Overs
* Scaled Complex Substitute: 20 Jumping Pull-ups