With a 20 Minute Running Clock
0:00-10:00
Establish a 3RM Front Squat
Then From 10:00-20:00
Level 1
AMRAP
25 Wall Ball Shots 20/14#
15 Pushups
Level 2
25 Wall Ball Shots 30/20#
15 Ring Dips
Your Score = Front Squat + Reps
Combined For a Total
Optional Work
3 Sets, Not For Time
Bar Muscle-up x 5-10 (# Based off Ability)
Barbell HIp Thrust x 6-8 (Heavy)
Rest as Needed Between Sets