Day 9 - Plank / Press / Burpee Box Jump

Follow up

They missed a day, so they felt pretty good - that is until they got into the WOD.

Warm Up (Scaled)

3 Rounds - (not timed) of:
Mobility and stretching
10 squats
10 pushups 

10 situps

10 assisted pullups

Workout

Buy in: 30 second plank

THEN
 
5 rft:

5 push press 45#
10 burpee box jumps 18" (Step-ups)

THEN
 
Cash out: 30 second plank

Goal - Slower, but no breaks - if possible.