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Rest at least 10min
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30 Muscle-ups for time
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Rest at least 15min
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7min AMRAP
20 Thrusters @ 95#
20 Bar facing burpees
NOTES:
Front Squat- 335# PR
30 Muscle-Ups: 6:43
7min AMRAP- 2 rounds+17
FS felt great. On the 30 muscle ups I started out going up without the dip right up to the top for 7 then 5 then 4. Felt off with my kip and couldn't get all the way up then went to regular muscle ups and the dip was a killer. Failed about 4 reps. The 7min AMRAP was good, burpees weren't as great feeling as I wanted and felt my thrusters in my shoulders a little from the muscle ups.
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