A.

Every minute, on the minute, for 12 minutes:
Front Squat x 1 rep @ 90% of 1-RM

Focus on SPEED on the ascent. We want these to feel powerful!

B.

RX

For time:
42 Wall Ball Shots (9/6 Kg)
21 Toes to Bar
30 Wall Ball Shots
15 Toes to Bar
18 Wall Ball Shots
9 Toes to Bar

SCALED

For time:
42 Wall Ball Shots (9/6 Kg)
21 Knee To Chest
30 Wall Ball Shots
15 Knee To Chest
18 Wall Ball Shots
9 Knee To Chest

BASIC

For time:
42 Wall Ball Shots (6/3 Kg)
21 Sit Ups
30 Wall Ball Shots
15 Sit Ups
18 Wall Ball Shots
9 Sit Ups