Ring Muscle Ups +20lbs:
Superset with Airborne Lunge (single leg squat) +20lbs:
17 Muscle Ups and 40 AL's on each leg in 15:00
Pullup +30lbs: 12,9,7,6
Plyo Pushup +30lbs: 10, 8, 6, 6 (could have done more but wanted to be more explosive)
Finished with some med ball work and Jump rope.
Later did a bunch of swings.
Today: Long cycle with a pair of 24's for 20:00 with breaks, no counting.