WOD | 22.08.2017

AFAP (As Fast As Possible)
@ 00:00
9 Bar Muscle Ups
15 back Squats 60/40kg
21 Burpees over the Bar

@ 09.00
9 Bar Muscle Ups
15 Overhead Squats 60/40kg
21 Burpees over the Bar

@ 18.00
9 Bar Muscle Ups
15 Hang Squat Snatches 60/40kg
21 Burpees over the Bar

Strength WOD
NOT for time but for weight and quality, do 4 rounds of:
8 Front Squats Tempo 33X1
8 Kettlebell Strict Presses (use two KB’s, keep one arm extended overhead while the other arm does a rep, alternate)
8 Strict Toes to Bar (spotter may help supporting at the lower back)

Finisher
100 V-Ups (TC 5′)