A) In 15:00, work up to your heavy 2 rep Front Squat or Back Squat

Keep hitting sets of 2 until you get to about 90%+ effort.

B) AMRAP, in 20:00, of:
10 Muscle-Ups, Pull-Ups or KB Rows/Arm
20 Calories
30 Wallballs (20/14)

Advanced:
20 Muscle-Ups, Pull-Ups or KB Rows/Arm
40 Calories
60 Wallballs (20/14)