Part 1: Front Squat 3-3-3
6 ring dips
12 back squats (135/95)
AMRAP in 12 minutes
Option 2: 95/65; 9 box dips instead of ring dips
Option 1+: 155/105; 3 muscle ups instead of ring dips; 9 GHD situps instead of regular situps
Modify the ring dips by doing matator dips. No bands on the rings.
Talk to the trainer before doing GHD situps. Be mindful of the total number of GHD situps you do; if you don’t do them often, don’t do more than 45 total.