"Test 3"

"Test 3"

Squats , 20 seconds on/ 10 seconds off x 8 Rounds

Max reps of Muscle-ups in 4 minutes

The score is the round with least number of squats x number of muscle-ups.

21 Squats x 13 muscle-ups = 273

I'm happy with the squats, I've met my goal. But my muscle-up score was unsatisfactory today. I lost focus on those a little today. I have a cold today, so my airways were on fire after those squats. That kind of distracted me a little. Oh and I did it on the plastic rings, wood are much better !! I should've practiced the technique I was working on previously instead of thinking butterfly. keeping the hips flexed and close to the ring upon descent. work on it !

Warm-up

3 Rounds of

Side Press 3r/3l , worked up to 40 pound

Fulcrum Seat/ Assisted L-extension , 10seconds/5 reps

butterfly kip on rings, 5-8 reps