12-18-13

Front Squat:
Work up to a Heavy Single

For time:
30 Front Squats, 155/105
then, 9-6-3 reps of:
Jerk, 155/105
Muscle ups

If 155/105 is out of your range, then use 50% of your Front Squat Heavy Single
The sub for muscle up is 2:1 of pull ups and dips.