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.