Every minute on the minute for 24 min:

6 Front Squats (155/105)

8 Ring Dips

10 Slam Balls (40/20)

Only 1 movement in any given minute

8 Rounds in total

Only red or blue bands should be used for assistance on the ring dip.

Scale to fixed bar dips -only red or blue band should be used for assistance. Otherwise scale down to pushups.