4 Rounds For Time: 7 Muscle Up* 20 Overhead Squat Holding Weight Plate (20kg/15kg)    

- 17 Minute Time Cap -

  Note: Get comfortable with this uncomfortable movement. Lock out arms overhead and pull the plate back as you squat. Take note of your flexibility limitations and respect what needs work more foam rolling, LAX balling,etc). One things for sure, your'll never look at the Overhead Squat the same again!   *Scaling for the Muscle Up is to do Pull Ups AND Ring Dips, and do double the number of reps to equal 1 Muscle Up. Eg: 1 MU = 2 x Pull Up AND 2 x Ring Dip.   Post time to comments.

 Dave doing Muscle Ups inside of a WOD for the first time!

Way to go dude!!