5 unbroken muscle ups per minute for as many minutes as possible. - 6+1, felt strong right through to the 7th minute just messed up the transition of the 2nd rep.
+ 5 rounds for time: 12 unbroken C2B pull ups 6 HSPU to 10" depth - 3 rounds in 6:11, tore my palm on the 5th rep of the 4th round so called it a day. The pull ups felt really strong up to this point, all smooth butterfly's. HSPU unbroken 1st round, 3-3 2nd round and 2-2-1-1 3rd round.
+ KB front squats @24kg/arm, 12 per minute for upto 8 minutes
- 5 rounds. Just wasn't in it mentally today to go deep into the hurt locker, couldn't seem to recover quick enough between sets.
3 Ring muscle up per minute for 10 minutes - Complete, felt like i could have done sets of 4 or 5 each minute. + Complete 1 round per minute for 10 minutes: 5 kipping HSPU 5 C2B pull ups - Complete, comfortable. + KB front squats @24kg/arm, 10 reps per minute for up to 10 minutes - 8+7, totally underestimated this! Thought i would finish the 10 minutes without a problem, legs were fried by the end but it was the front rack which failed. I assumed these had to be completed unbroken which is why i stopped at 8+7.
