1. Front Squats
starting at 55% do 5 reps. Go up 5% at a time as long as you can get 5 reps. Max rest 90 seconds. Quickly change out weight and get set for next set.

2. 15 Rounds for time:
10-Wallballs 20/14 to 11’/10’target
2-Muscle Ups
(Mu sc: 4 pullups and 4 ring dips per rpund) this is a great time for people who only have a few pullups or ring dips to try to get as far into rounds as possible without a band.