SWOD
Front Squats
(Add 10 pounds to 1-rep max and take 90% to get your working max)
Off of working max
3@70%
3@80%
3+@90%

WOD

20 Minute AMRAP
Toes 2 Bar
Wall Balls 20/14
Pull-ups

*Each time you break your set you will complete a penalty and move onto the next movement.
Penalties:
T2B = 20 Sit-ups
Wall Balls = 5 Thrusters 135/95
Pull-ups = 200 Meter Run