10 rounds for time of:
5 back squats
3 muscle-ups

♀ 155-lb barbell
♂ 225-lb barbell

Post time to the comments.

Stimulus and Strategy:
Today's workout involves a challenging load on the back squat, combined with a high-skill gymnastics movement — both for a significant number of reps. The back-squat loading should be moderate to heavy and achievable for 5 reps on each round, but also challenging. It is recommended to take a little rest before unracking the bar and completing your reps. The muscle-up volume is challenging, but the goal is for 3 reps to be completed consecutively.

Intermediate option:
10 rounds for time of:
5 back squats
1 muscle-up or 3 false-grip chest-to-rings pull-ups

♀ 105-lb barbell
♂ 155-lb barbell

Beginner option:
7 rounds for time:
5 back squats
3 muscle-up transitions

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
The Back Squat
The Kipping Muscle-Up
Low-Ring Muscle-Up Scaling

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