Wake-up work at 4:30 AM:
10 rounds of :20 sprint on airdyne at 90%, :40 at 30%

8:30 AM
20 minutes of mobility

Main WOD at 10:30 AM:
5 sets @ max effort:
AMRAP Muscle Ups
Run 400 m
Rest walk 3 min b/t sets (record reps and exact times for 400’s)

Our 400m is actually around 515 meters

14/1:43
9/1:47
8/1:46
7/1:47
6/1:50

I felt everything I had eaten in the past 24 hours rumbling in my gut after round one.
Repeats are tough.
I’m about 5lbs heavy compare to Regionals, muscle-ups are usually easier.
Actual rest between rounds was more like 3:30