BrandX Ramona 2012-08-02 MU, burpees, DU, Strict pull ups

BrandX Ramona via strength Diary 2012-08-02

Muscle-Ups/Burpees/Double-Unders
3x 5:00 rounds, 2:00 rest
3 muscle-ups - Self scaled to 3 DB curls @ 6kg / 13lb & 3 bench dips
10 burpees - s/s to  5 burpees
15 double-unders - s/s to 10 tuck jumps in Rnd 1 and 30 single unders jumps ie without the rope in rnds 2 & 3

Rnd 1 = 2 rnds + Curls and BD + 3 Burpees
Rnd 2 =  2 rnds + Curls and BD + 5 Burpees + 13 SU jumps
Rnd 3 =  2 rnds + Curls and BD + 3 Burpees

Holy cow that was tough but strangely enjoyable lol
I think maybe my arms wont be thanking me tomorrow!!!
I also hope I haven't asked too much of my wrist as the bench dips and all the burpees were tough for it.

EMOM strict pull ups
10 mins pick a number
3 reps EMOM was the original plan but after feel pretty recked from the sod I scaled down to 25kg / 55lb cable pull downs - with pull up width grip. Basically because I didn't trust myself with a normal assisted pull up!

I did actually complete the 10 mins much to my surprise so if I repeat this which i think I will as i'm working chins on my strength days - def up the weight or try 4 reps.