Workout of the day

A.  Two sets, not for time, of:

Handstand Walk x 15 Meters

L-Sit x 30 seconds

15′ Rope Climb x 2 ascents

B.  Three rounds for time of:

400 Meter Run

10 Muscle-Ups (Ladies – 6 Muscle-Ups)

20 Kettlebell Swings (24/16 kg)

Rest 10 minutes, and then . . .

C.  Three rounds for time of:

Row 350 Meters

3 Rope Ascents (15′)

15 Pull-Ups

A. Complete. Handstand walks very broken up.

B. 26:22 Muscle-ups took up so much time it was ridiculous. Obviously, they were all singles. I can get about 5 pretty fast singles in a row and then I have to slow down considerably.

C. 11:06 30 muscle-ups in part B wiped out my lats and arms. Had a decent pace going until about the middle of the 2nd round and from there in it was a struggle to keep moving. Great grip beat down. Definitely feel my grip and ability to hold on getting better.