10 rounds for time of:
5 back squats
3 muscle-ups
♀ 155-lb barbell
♂ 225-lb barbell
Post time to the comments.
Stimulus and Strategy:
Today's workout involves a challenging load on the back squat, combined with a high-skill gymnastics movement — both for a significant number of reps. The back-squat loading should be moderate to heavy and achievable for 5 reps on each round, but also challenging. It is recommended to take a little rest before unracking the bar and completing your reps. The muscle-up volume is challenging, but the goal is for 3 reps to be completed consecutively.
Intermediate option / 10 rounds for time of:
5 back squats
1 muscle-up or 3 false-grip chest-to-rings pull-ups
♀ 105-lb barbell
♂ 155-lb barbell
Beginner option / 7 rounds for time:
5 back squats
3 muscle-up transitions
♀ 35-lb barbell
♂ 45-lb barbell