Complete as many rounds as possible in 12 mins of:
9 Dumbbell Front Squats, 50/35 lbs
6 Dumbbell Ground-to-Overheads, 50/35 lbs
3 Ring Muscle-ups
Goal: 6 Rounds

AMRAP is on deck for today! The loading in this workout is intended to be light to moderate. Ideally, you should be able to get all squats and ground to overhead done in an unbroken set, although you can rest as needed between each movement. The ring muscle up will be the higher skill movement. Modify this as needed but we would recommend that you don’t modify the volume. If you need to modify the movement we would recommend a push-and-pull variation that will allow you to build strength in this movement.

Post Work
3 rounds for quality of:
12 Pike Compressions
5 Eccentric Barbell Good Mornings, pick load, (5 secs down, regular up)