10.9.18 TUESDAY “DIRTY SOUTH”

Strength:

Every 2mins for 6mins

6 Back Squats @80% 1RM

Metcon:

4min AMRAP of:

20 Back Squats…155/105

15 Bar Muscle Ups

1min Rest

4min AMRAP of:

30 Heavy Wall Balls…30/20…10/9

30 Chest to Bar Pull Ups

1min Rest

4min AMRAP of:

40 Air Squats

40 Pull Ups

For Total Reps