SWOD:

• Front Squat 5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

WOD: For time:

• 15 Thrusters, 115/95 lbs
• Run, 200 m
• 20 Thrusters, 95/65 lbs
• Run, 400 m
• 30 Thrusters, 65/45 lbs
• Run, 800 m