19 April

Training (12p)

A. 40 muscle ups for time
*7:57
*This felt pretty good but my downfall has always been volume muscle-ups between 24-40. I went 10 and then 4s all the way to 30 and then went 4-3-3. Probably took a little too much rest between the 4s but was afraid of failing. No misses. Had 30 at 5:09 and then it took about 3m for the last 10. Muscle-ups are definitely getting really solid for me and no matter how much I work them, I imagine being 240# will keep me from every being super proficient at high volume gymnastics. 

+

7 rounds for time:
7 hang squat clean 185#
7 gHD sit ups
7 burpee lateral hops over the bar
*13:58
*Not sure what happened here but the HSC slowed me down quite a bit. Broke into 4/3 for middle 5 sets. Just felt heavy today.