3 rounds not for time:
200 meter row (focus on low strokes/minute with long powerful strokes)
10 Shoulder dislocates
8 Banded good mornings
6 Muscle-up rows (ring push-ups if you aren’t doing muscle-ups)
Workout of the Day
30 Muscle-ups for Time (this is capped at 10 minutes, if you are capped, score is how many MU’s completed)
In two sets, perform as many reps as possible of unbroken kettlebell swings (70/53).
If the KB that is prescribed is heavy for you and you can’t get at least 20 reps, scale the weight.
Rest as needed between everything. So, take your time after the MU’s and in between sets. If done properly, you should have a hard time closing your hands when you are done and oh yeah, you should be absolutely spent. PUSH YOURSELVES.
POST TIME AND SCORE TO COMMENTS or WHITEBOARD