Work Out of the DayThree rounds for time of:50 Squats7 Bar muscle-ups10 Hang power snatch 135/85Post time to BTWB.com

Metcon5 rounds for Max RepsRun 400mMax Kettlebell Swings 53/35rest 1minute With a continuously running clock you have 3 minutes to run 400 meters and complete as many kettlebell swings in the remaining time. Rest exactly 1 minute between rounds.  Post total KBS to BTWB.com