Sunday

10:00 muscle-up technique work
+
AMRAP in 10:00:
50m Farmer's walk, 100/hand
5m handstand walk
1 rope climb
+
15 sets:
:30 AirDyne @ 90% aerobic
:30 AirDyne @ 50%
+
10:00 focused hip & ankle mobility

Complete 

+

5 rounds with 70/hand and 15' rope 

+

Complete on assault bike 

+

Complete 

Feeling a million times better today, but still not 100%. 

Muscle ups were not close today. Grrrr. 

Took the amrap at ~85%. Had to guess on the distance on the farmers walk and the handstand walk, but they felt pretty close. Nothing heavier than 70lb kettle bells, but they still got heavy in the later rounds. Grip was blown up, as expected. 

Hard to tell if the knee is improving. I've been very careful not to mess with it...