Tuesday 140624

Front Squat 1-1-1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

-- then --

3 rounds for time of:
5 Muscle-ups
10 Push Press, 135/95 lbs
20 Deadlifts, 225/185 lbs
20 Ball Slams, 50/30 lbs
Run, 400 m