Working real hard to let the demons out!
20 minutes alternating OTM:
15-25 wallball shot 20/14# to 10/9’
1-5 muscle up (3-7 strict pullups or 2-3 pullup negatives)
*Ideally you will complete the wallball shots unbroken for all rounds. Also it is ideal to do your muscle ups as a single set. If you will need to break then consider doing fewer reps so that you don’t need to break. With strict pullups and negatives you may break, try to have the work completed by 0:25 on that minute, giving yourself 35 seconds or more of rest.
Spend 10 minutes working on handstands and handstand walking
*Work on overhead range by stretching and rolling between efforts.