7 Sets of 3:
Back Squat

7 Sets of Max Reps:
Bar Muscle-ups

WARM UP:
Spiderman w/ Torso Rotation
20 x Sit-ups
10 x Jumping Lunges
5 x Pullups
5 x Burpees
10 x Kipping Swings

SCALING:
Scale Bar Muscle ups to Chest-to-Bar pull-ups