SWOD:
Front Squat
Set 1- 5 reps @ 70%
Set 2- 3 reps @ 80%
Set 3- 1 rep @ 85-90%
Set 4- 10 reps @ 70%
Set 5- 10 reps @ 70%

WOD:
3 Rounds for Time:
Run 400m
15 Deadlifts (225/155)
7 Muscle Ups*

Scale: Pick Weakness *7 C2B/Pullup or 7 Ring Dips