A) Every 3 minutes for 21 minutes (7 sets):
Front squat 6-6-4-4-2-2-1
*Start at a moderate weight and build in weight to a heavy single by set 7
B) 3 x 2 minutes on 2 minutes off:
5 ring MU + max burpee box jumps (24/20”) in remaining time
*Modify to 6 bar muscle ups or 10 chest to bar pull-ups. Buy in should take anywhere between 25-60 seconds.
