5. 22. 17

SWOD

Front Squat

3 @ 70%

3 @ 75%

3 @ 80%

3 rep max

WOD

30-24-18

Box Step Ups with Dumbbells 24/20, 50/35

15-12-9

Shoulder Press 115/75

5-4-3

Rope Climbs

*30 Step-ups, 15 presses, 5 climbs, then 24 steps-ups, etc.*