25 Minutes To Achieve
7 Heavy Sets
Front Squat x 3
Then
Level 1
15 Minutes AMRAP
8 Chest-2-Bar Pull-ups
8 Bar Dips
14 Back Rack Reverse Alternating Lunges 95/65#
Level 2
15 Minutes AMRAP
4 Bar Muscle-ups
14 Back Rack Reverse Alternating Lunges 115/75#
Optional Work
4 Tough Sets
Single Arm Bent Over Row x 8
4 Sets
Ring Dip x 5
(Pause 3-4 Full Seconds At Bottom and Lockout)