Tabata Squat then Muscle-Up

Pre:
MWODs

Rogue Voodoo Floss- ankle, knee, hip

Banded Overhead stretch

Trigger Point -Lats

1 Handstand on rings

MU Progressions

WOD:

Tabata Squat (20 sec. on 10 sec. off for 8 rds)

rest 2 min.

4 min. AMRAP Muscle-Up

to find score multiply lowest Squat round by # of Muscle-Ups

Matt: 180 (18 Squats x 10 Mus)

Sam: 324 (18 Squats x 18 Mus)