Front Squat Complex (On the 9:00...)
On the 2:00 x 5 Sets:
1 "One and One Quarter" Front Squat
1 Front Squat

Set 1: 50% 1RM Front Squat
Set 2: 55% 1RM
Sets 3-5: 60% 1RM

ADV RX
For Time:
5 Rounds of "Nate"
100 DU
4 Rounds of "Nate"
100 DU
3 Rounds of "Nate"
100 DU
2 Rounds of "Nate"
100 DU
1 Round of "Nate"

1 Round of "Nate":
2 Ring Muscle-ups
4 Strict Handstand Push-ups
8 Kettlebell Swings (32/24kg)

RX
For Time:
5 Rounds of "Nate JR"
50 DU
4 Rounds of "Nate JR"
50 DU
3 Rounds of "Nate JR"
50 DU
2 Rounds of "Nate JR"
50 DU
1 Round of "Nate JR"

1 Round of "Nate JR":
2 C2B
4 Kipping HSPU
8 KBS 24/16kg

Substitute
C2B with PU or RR
HSPU DB Press