A. 4 sets of: 
10 front squats
*rest 2-3 minutes between sets for full recovery
*build weight to heaviest possible set

B. 1 minute off / 1 minute on for 18 minutes: 
5 pull-ups
10 push-ups
15 air squats
*pick up each round where you left off
*score = total rounds + extra reps

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