WOD 8.30.2016

For Time -OR- 20 Minute AMRAP (athlete's choice): 
Run 800M
30 Ground to Overhead 95/65
25 Pull-ups
Run 200M
15 pull-ups
10 Ground to Overhead
Run 800M
*If "For Time" there is a 20 Minute Cap
Rest 5 Minutes, Then...
5 Minutes to Warm-up Front Squat, then...
EOMOM For 10 Minutes: 
3 Reps of 1 Second Pause Front Squat @ No More Than 80% of 1RM
*You may choose to clean the weight or use the rack