First Muscle-up, guess who?

Warm-up
15′ Alternating Minutes
10 Calorie Row
12 Walking Lunges
14 S.A. KB Snatch

Weightlifting
15′ EMOTM
2 Power Clean and Jerk

Strength
HBBS 10×2 @90%
F. Squat 5×3 @83%

Metabolic Conditioning
3RFT
10 Push Press (155/105)
15 Box Jumps (30″/24″)
20 KB Swings (32/24)