6 Min EMOM:
6 x 8 yard sprint + 5 Burpee Box Jump Over

Workout of the day for Thursday, July 9th, 2015:

Every 90 Seconds for 3 Sets:
Jerk Dip Squat x 5 @ 85% 1RM Jerk

5 Rounds (or 24 min cap):
400M Run
21 KB Swing
5 Muscle-Up (Sub 5 Strict C2B + 5 Strict Dips)

2 Min Rest Between Rounds.

For this workout your score is the time of your slowest round, stay focused for all 3-5 rounds!

To keep the rounds fast:
• Scale the run if 400M takes longer than 2 minutes.
• Scale the KB weight if you cannot complete all 21 in 1-2 sets.
• Scale the Muscle-Ups if you cannot complete all 5 in 1-2 sets.

Have fun, embrace the suck!

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