8/5/13: MoSquat Mondays

Strength:
5x3 Back Squats


WorkLoad:
12 Muscle-Ups
12 Front Squats (225# from the ground-no rack)
9 Muscle-Ups
9 Front Squats
6 Muscle-Ups
6 Front Squats

Rest 10 Minutes

5 Rounds of:
30 seconds air dyne / 30 Seconds rest

straight into

4 rounds of:
30 seconds air dyne / 30 seconds rest
30 seconds burpees / 30 seconds rest
30 seconds ski erg / 30 seconds rest