7 Minute AMRAP
8 KB Swing (70/53)
5 Burpee
2 Ring Muscle Up
Rest 3 Minutes
15 Minutes to Build Up Weight
5 X 5 Back Squat
Looking to go heavy and fast in the 7 minute AMRAP. If you are not using the RX weight today, use a Kb that is a littie heavier than you would normally use. 2 pull ups + 2 ring dips will be the scale for the muscle ups today.
For the 5 X 5 Back Squat we are looking for good quality reps here for each set. Work up in weight each round as long as technique is solid.