10 rounds for time of:
3 Overhead Squats, 155/105 lbs
6 Bar Muscle-ups
12 Burpees
Scaled Version:
10 Rounds
3 OHS (105/75)
5 Banded CTB Pull Up
10 Burpee
Goal: Sub 18 min
Cool Down: 3xs :3-way Shoulder Raise
10-15 Lateral Raise
10-15 45 Degree Raise
10-15 Front Raise
Optional Accessory Accessory:
4 x
8-10 DBall Ground to Shoulder (100/70)
Notes: Rest :90 sec between each set.