11/05 WOD

Five rounds for time of:
3 Muscle-up Handstand push-ups
10 Burpee pull-ups

Ideally, the pull-up bar is one foot above your reach. If you cannot do the muscle-up handstand push-ups, do 7 muscle-ups and 12 handstand push-ups each round.

Didn't have the room to even try the muscle-up handstand pushups (probably couldn't have done them anyhow). Scaled to:

Five rounds for time of:
3 Muscle-up or 6 muscle up progressions
5 Handstand push-ups
10 Burpee pull-ups

Felt sluggish... Lack of sleep I'm sure is catching up with me. Struggled with muscle-ups. Did burpee pullups to my rings about 8" above. Seemed slow.

20:15

Warmup: that Spealler leg kick thing x100, shoulder mobility stuff, CFWUx1 (mods - OHS@45#, ring dips), shoulder press 8x45#, kettlebell press 5@35#
C/D: lacrosse ball stuff