Some Assembly Required

I did this workout yesterday. It's 5 rounds for time of:

15 box jumps, 24" platform
12 toes-to-bar
9 back squats, 135lbs
6 kettlebell swings, 70lbs
3 muscle ups

Though I've been able to do muscle ups for a few months now, this is the first time I've programmed them into a workout. My goal was to make myself winded for the muscle ups, as doing them fresh isn't all that difficult. I've found that one of the best ways to improve proficiency in a given movement is to put it right in the midst of an already taxing lineup.

Also new to my workouts is the 70lb. kettlebell. At almost half my body weight, it packs a large and irresistible punch. Imagine attaching a handle to Jupiter and then trying to swing it. Buckets of fun.