Sunday morning Pullup/Muscle Up session this week at 9am with Dave.  Be there!

WOD 

Strength:
Back Squat
Warmup with increasing loads in sets of 5-3-3-2-2 reps
3-3-3-3-3 @ 85% 1RM

Finish with 50 Banded Good Mornings

Metcon:
3 Rounds:
15 Burpee Over the Box Jumps (24/20)
10 Power Snatch (115/75)
Time cap of 12 minutes