Back squats and muscle ups

Back squats with a 3 minute pause at bottom is no joke.

185x5

205x4

225x3

275x2

285x1

295x1

Follow the leader workout with Drew

20 wallballs (25 lbs) and 10 burpees to 6 inch target

20 slam balls (30 lbs) and 10 burpees 

20 lunges holding slam ball and 10 burpees

20 kettlebell swings (88 pounds) and 10 burpees

250 meter row and 10 burpees

Took us 11:30

We waited 6 minutes and did a 10 minute emom of muscle ups.  He did 4 each minute and I did 3 every minute. I missed on my final round. 

Good day of training. 

Here is a pic from ACO