Buy In: Prepare to squat heavy. Row/Run, stretch and begin loading your barbell. Work up to 90% of 1RM.
WOD: In 15 minutes complete as many rounds as possible of 1 Back Squat@ 90% 1RM, 1 Muscle Up. Muscle up substitution will be 2:1 pullups and dips.
Don't be the person who gets 22 rounds and then says, "oh! that was fun... maybe I should have gone a little heavier"