WOD:

A. Alternate between Front Squat and Wtd Pullups w. 1 minute in between
Front Squat (build to tough set of 5 reps )
within 7 sets – starting from blank bar
Wtd. Pronated Strict Pullups (build to tough set of 5 reps )
within 7 sets
B. 3 rounds for time:
400m run
15 Front Squats

Rx+ 155/105
Rx 135lb/95lb
55+ 115lb/75lb