Warmups:
20 Pushups
20 Halos
20 Tactical lunges
Row 250 meters

WOD:

3 rounds for time of:
50 air squats
7 muscle-ups (substitute 21 pullups and 21 ring dips)
10 hang power cleans 115#

Time: 24:21

Muscle ups are routine for male gymnasts. I could even do them in high school. But now–now way!! They are incredibly hard. For me, at least…

I need to work on [...]