WOD

Friday

Strength: mixed squats

Alternating OTM, 12x (6 rounds)

Odd min: 1 front squat

Even min: 3 back squats

(all @85% 1RM front squat)

Metcon: "The Gymnasty List"

3 rounds (with a 20-min cap) of

10 bar muscle-ups

20 ring push-ups

30 weighted sit-ups

40 wall balls (20/14#)