October 30th Workout of the day:

Work up to a heavy Overhead Squat

then…

“Amanda”

Three rounds, 9-7- and 5 reps, for time of:
Muscle-up 
135/95 pound Squat snatch

Post times to comments.

Finisher 20 Pistols for time

*Beginners sub Pull ups, Muscle Up transitions or Chest to Bar*