A. 4 Rounds
5 Front Squats @ 45% of your 1RM
5 Front Squats @ 60% of your 1 RM
5 Front Squats @ 75% of your 1 RM
Max Effort Ring Dips in between each round.
Then 2 minute rest
B. 10 Minute AMRAP
50 T2B
40 Wallball @ 20/14
30 Power Cleans @ 135/95
AMRAP Ring Muscle Ups