Timed Bonanza

Warm Up
3 banded sprints to bin

Back Squats
4 x 9 @ 75% 1RM

WOD
For time
20 double unders
5 KB swings
40 double unders
10 KB swings
60 double unders
15 KB swings
80 double unders
20 KB swings
100 double unders
25 KB swings

Rest 2 minutes

3 rounds for time
8 bar muscle ups
16 front rack lunges 80/50

Rest 1 minute

3 minute AMRAP
Burpees