Part 1: Back Squat
Work up to a heavy set of 3. Then start clock and complete 3 reps on the minute for 5 mins.
Part 2:
RX
10,9,8,7,6,5,4,3,2,1
Burpee Pullups
200m Run
RX+
30 Burpee Muscle-Ups
Gord shows why he is #1 with a time of 5:11 for 30 Burpee Muscle-Ups