BARBELL
1) Barbell Warm-up
2) 3 Front Squats + 6 Back Squats, 1-1-1-1-1-1 (Complete 3 front squats, immediately replace bar into the rack & change to the back squat for 6 reps)
ACCESSORY
Bar Muscle-ups: jumping / banded / kipping / strict
BODY-WEIGHT ONLY
AMRAP 7
Max Single-unders | RX+ Double-unders
*Every minute, starting at 0:00, do 5 Burpees | RX+ 9 Burpees
WOD
AMRAP 7
Max reps WBS
*Every minute, starting at 1:00, do 5 Deadlifts 225/155 | 205/135
KICKER
AMRAP 2: Single-unders | RX+ Double-unders