Waaaaaayyyyy back in 2011.
WOD: “Death by” Muscle ups
With a continuously running clock do one muscle-up the first minute, two muscle-ups the second minute, three muscle-ups the third minute… continuing as long as you are able. Use as many sets each minute as needed.
Post WOD mobility: Pec stretch on rig, 1 minute each; Seated pancake straddle stretch, 3 minutes; Bow pose, 10 seconds x 3;
Wheel pose, 10 seconds x 3