Week 9- Back to business

Even though last weeks workouts were tough, I'm feeling I could have done a little more. Being away and around old friends for a week makes a bit difficult to get the proper workouts in. Anyway, I'm back in Costa Rica and starting the week off with surprisingly good results. In this workout, I was able to do the entire workout without much rest. I'm finally able to do kipping pull-ups (see video), which are much more efficient than your regular pull-up. Here's the WOD with my scaling in parenthesis.

Three rounds, 15-12- and 9 reps, for time of:

-135 pound Thruster (90lb)

-Muscle-ups (3 pull-ups & 3 bar-dips to count as 1 muscle-up)