Time to start getting reacquainted with some lactic acid.
Strict Muscle-up:
Accumulate the same amount of muscle-ups you did Tuesday, but not for time. Try for larger sets, but AVOID FAILURE. DO NOT FAIL.
Then
5 sets
a) Strict Deficit Handstand pushup – 2 reps – can increase each set
b) Weighted chinup – 3 reps
Push Press – 3x reps @ 90%, 1-2 reps @ 95%
Then
WOD:
For time –
21-15-9
Calories Assault Bike
Jerks 155/105
Run 400m
9-15-21
Wall Balls 30/20
Pullups (can kip)
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