Nellie pull-ups, Taku box jumps
Workout of the day
Complete as many rounds as possible in 20 minutes:
3 strict muscle-ups
6 Turkish get-ups, 24 kg kettlebell
12 box jumps, 24 in
If you’ve got muscle-ups, get a good warm-up on your shoulders before starting the workout. If you can’t do muscle-ups, then substitute 9 pull-ups and 9 dips (or 18 push-ups) for the muscle-ups. During your warm-up, work up to a heavier Turkish get-up than you want to use for the workout. Same for box jumps – work up to jumping on a higher box than you’ll use for the workout.
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Rx
5+3
Substituted two hand anyhow for TGU. 80 lb
6+3