For time:
Overhead Walking Lunge, 135/95 lbs, 50 ft
10 Bar Muscle-ups
Front Rack Walking Lunge, 135/95 lbs, 50 ft
10 Bar Muscle-ups
Back Rack Walking Lunge, 135/95 lbs, 50 ft
10 Bar Muscle-ups

Goal: Sub 8 mins.

Post Work
3 rounds for quality of:
20 Plank Shoulder Taps w/:01 pause
Handstand Hold, 20 secs
20 Hollow Rocks
Rest 30 secs