3/22

13.3

12 min amrap:
150 wall ball
90 double unders
30 muscle ups

253reps

WB: 25-15-10-10-10-10-10-10-10-10-10-10-5-5 ended at 6:15
DU: 40-30-20 ended at 7:30
MU: all 1's started at 7:50 and did one every :20

I think the only way I will be able to get more reps is to continually build up my upper body endurance. I went as hard as I could on muscle ups with out going to failure.

I was on pace to do a 6:00 minute karen when I was about 120reps in and i forced myself to slow down a little because I could feel the burn setting in too much in my shoulders and new if I didn't slow down, I would be boarder line of it crushing me by the last set. I knew I could stay composed on du if I kept a 6:15 pace. MU felt as good as they could after 150wb and 90du. I really focused on using my hips and thowing my self over the rings from the 1st mu. Didn't want to get lazy and miss one that I shouldn't plus it allows me to stay fresher on them when I am agressive and use good technique from the start.

Last year I only got 5mu..I have about 3min vs 4min for mu and I did the bootleg mu last year where you pull up half way from a dead hang and just swing a little and throw yourself over from there. So I am very very happy with a 8 rep improvement. Especially since its 8mu. For me thats like 2 minutes of work.