Front Squats and Lunges then Ring MU, Step Ups and T2B

4 rounds of

• 4 x Front Squat @ 6RM weight

Then 3 rounds of

• 12 x Alternating Front Rack Lunges @ 50% of 6RM (total 6 per leg)

Then AMRAP in 18 minutes of

• 3 x Ring Muscleup
• 12 x Alternating Dumbbell Snatch (total 6 per side) @ 21kg per Hand
• 9 x Toes to Bar

Results: 6RM set on 28.11 was 185lbs/85kg. Used 95lbs/43kg for the Lunges. Metcon 6 rounds plus 3 reps