3 rounds, for time, of:
400 Meter Run
21 Kettlebell Swings (70/53)
21 Pull-Ups or 12 Bar Muscle-Ups
5-7 rounds, for weight, of:
5 Pause Front Squats (3 second pause at bottom)
5 Weighted Chin-Ups
Work up to a 5rm on the front squat and heaviest possible on chin-ups.