Workout of the Day
Warm-up: 15-12-9 reps of:* Box jumps (24"/20")
* Burpees
Strength: 1-1-1-1-1 Strict press, 3-3-3-3-3 Push press, 5-5-5-5-5 Push jerk
Work Capacity: 5 rounds for time of:
* 6x UNBROKEN Muscle-ups
* 18x UNBROKEN KB Swings (70#/53#)
If set is not completed unbroken, 10 box jump (24"/20") penalty assessed per missed rep at the end of each round (total reps of each movement must still be completed)
Extra Credit: EMOTM 10:
* 5x Strict HSPU
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