Workout of the Day
3 sets (Not For Time):
Bar MU’s/Muscle-up Transition x 4-6
Wt. Plank x 60 sec
Negative HSPU x 4-6 (4 count decent)
Rest as needed
then
EMOM for 18 min:
Min 1: 30 DU’s (50 singles)
Min 2: 7 Push Jerks (135/95)
Min 3: 14 Kettle Bell Swings (53/35)

Post your results to the Whiteboard.