The Admiral 3 RFT: 20 Burpee Pull Ups 20 Front Squats (155/105#) 20 Box Jumps (24/18″) The front squats will come from the ground. Scale load as needed. Share this:Click to share on Facebook (Opens in new window)Click to share on Twitter (Opens in new window)Click to email a link to a friend (Opens in new window)