split jerk, strict HSPU, MU wod

A. Split Jerk 1 rep every 90 sec for 7 reps (use 85-90%)

B. Amrap unbroken strict hspu in 10 min

(1, 2, 3, 1, 2, 3….) so 1 unbroken then 2 then 3 then 1….

+

For time:

10 muscle ups

100 shoulder to overhead #55

2k row

A. @145

These felt good. The first couple i wasn't getting low enough and was working on that for the last ones.

B. 7 + 1 (1,2,3=1 round)

This was really good. They felt the best they ever have. Really good practice. Def the most strict HSPU I've ever done

WOD: 21:25 ugh.

Took me 6:00 to do the MU. Did 1 at a time. tried to string 2 together in the beginning and failed so i figured i'd just take one at a time. I need to practice them swung together! 9:09 row. I hate rowing!