Two days of muscle ups

A.  3 sets of :35 hand stand hold
B.  3 rounds for time
5 muscle ups (strict)
50 double unders
10 box jumps (games standard) 20/14
8:59

Should have phoned this one in!  The only thing done RX was the box jumps.  When I woke up this morning, my calves were feeling tight.  Knowing all of the problems that I have had with my Achilles and calves I opted to do the 150 single jumps instead of the double unders.  Historically double unders have caused more than a few calf strains.  Before the WOD and after I spent some time on mobility, I will continue it tonight at MMA training.  As for the strict MU's  I really like the sub we used today.  It kept the movement very challenging and is supposedly the closest thing to a MU without actually doing a MU.  Here is how it goes, set up some rings at about waist height.  You will need a medium band to assist with this; place the band over one ring and hold it there with you grip.  Step in front of the band and place it on the other ring and hold it with your grip as well.  Once the band is in place, jump to support so that you can sit in the band like a swing.  Once you are in the band, you will then lay back into a tight hollow so that your body is like a plank under the rings with your arms at full extension.  To do the movement, all you have to do is (kip) pop your hips up and pull with your arms at the same time.  While doing this, sit up abruptly and you should land in the bottom of a deep dip.  The last thing that you have to do is finish the dip and rinse and repeat.  Fun but hard work!  Try it Scott, you might be able to do it with your shoulder....