W11
Wednesday- Oly/Gym EMOM CP Based + MAP High % effort
10 min EMOM
3 TnG Snatch, 135#
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10 min EMOM
1st- 5 Thrusters, 185#
2nd- 2 Wtd Strict Pull Ups + 3 Wtd Dips
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10 sets @ high effort
3 Unbroken Muscle Ups
10 Air Squats
5 Burpees over Box, 24”
20 Double Unders
*rest 90 sec b/w sets, mix and match order every time.  Try to keep same pace every round

RESULTS

10 min EMOM - Completed. 
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10 Min EMOM - 185 thrusters felt good for the first 2 rounds then on the third my grip slipped when i tried to clean the first rep and I was smoked after that. Had to break up the last 2 sets at 3. Used a 55# KB for the pull ups and dips
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10 Sets
all set were around :55. The fastest was :50 on the second set. The slowest was 1:00 on the third and eighth set. On both of those I kept getting tangled in the rope. That pissed me off because that hardly ever happens. 
The muscle ups were unbroken every time and actually felt really good. I think the strict over head work is what was making my shoulder hurt going into the muscle ups. looking back on days we did muscle ups, they usually followed some strict press and or hand stand push up work.