Training Apr 13th

8AM
5 rounds for time:
10 burpees
15 DB deadlift 70#/hand subbed 72lb KB as only have 1 70# DB. all ub. 
200m row 

~2min, 4:15, ?/8:30, 10:37

Noon PM 
7 min amrap:
3 thrusters 100#
3 muscle ups
8 rounds. 
Transition back to bar/MU reps/Overall time per round
1. ---/ub 25s
2. 10s/2,1/1:15
3. 15s/1,1,1/2:20
4. 13s/2,1/3:20
5. 10s/2,1/4:15
6. 10s/2,1/5:07
7. 12s/1,1,1/6:03
8. 9s/2,1/6:55 

Happy about this one.  I didn't sleep well last night and had a busy morning coaching.  I'm learning more and more that I CAN still perform even when things are not 100% elsewhere. MUs & my confidence with them keep improving! 

Rest 15 minutes then: + from yesterday's PM:
Run 400m @90%
rest 2 min
(200m split) 400m 
1. (40) 1:32
2. (41) 1:26
3. (40) 1:24
4. (39) 1:22
5. (38) 1:20
6. (39) 1:20 

Out & back to 100m turn twice.  Lots of turns, but certainly faster than the 200m at the old gym.  Need to re-measure to verify distance.  

PM: hike ~75-90 minutes.