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Mastering the Bar Muscle Up

PART 1:
BACK SQUAT
8×4 @ 80% ADD 5 lbs to your 80%. Only IF you made all of last weeks lifts with no fails.

PART 2:
2 Rounds:

50 DUs
40 Walking Lunges
30 AbMat Situps
20 Russian Swings 53/35
10 Burpees

Immediately after finishing the final 10 Burpees: Run 4 Laps. Time is over after final lap.

Top 10 Male Times:

Tino – 11:16
Anthony – 11:29
Harrison – 11:35
Blake – 11:47
Brent – 12:00
T Rich – 12:10
Nick – 12:11
Alex S – 12:18
Ed – 12:22
Jeremy – 13:15

Top 10 Female Times:

Marina – 12:52
Meg H – 13:10
Kelly – 13:56
Angel – 13:57
Gina – 14:20
Tara – 14:28
Ossi – 14:29
Heather – 14:30
Ali – 14:36
MJ – 15:37