10 Muscle Ups

got my Muscle ups and now I have to start working on the handstand stair walking.

Up in Bala had a little wod

cfwu x2

400m with 30lbs
400m no weight
10 assisted ring pull ups
20 push ups
30 squats

6 rounds

Some pulls ups and push ups and squats I had the weight on my back. Some I took it off for. Didn't want to kill myself.