Work Out of the DayBack Squat 3-3-3-3-3then,For time:30 burpee muscle upsIf you can’t perform a muscle up, complete 30 burpee chest to bar pullups.  There will be a 15 minute time cap. Post loads and time to beyond the whiteboard.

Metcon WorkoutFor time:21 burpees42 kbs swings400m run15 burpees30 kb swings400m run9 burpees18 kb swings400m runPost time to beyond the whiteboard.