OPT Training Day 20

Felt much better today and very energetic plus the warm-up didn't feel like a workout itself. Todays WOD though requires muscle-ups and I don't have a ceiling high enough, my solution? I placed a 2" rigid pipe between two tree's on thick branches at about 12' high, tied them to the tree and created a couple of slings to hang my rings from. It works really damn well, its just unfortunate that its in about a foot of snow and in minus deg weather.

Warm-up:
400m run
35 push-ups
400m run
30 dips
400m run
30 pull-ups, mixed varities

OPT WOD
A. AMRAP Dead Lift - 315#/200# in 75 sec
rest 3 min
B. AMRAP Muscle Ups in 150 sec
rest 3 min
C. AMRAP Double Unders in 225 sec

Results:
a. 25 - Deadlifts felt solid and power out was maintained, did 20 the first set then found the grip strength had vacated.
b. 18 - I wish I had pushed through and jumped back on those rings more often!
c. 217 - constant but not rock solid. They're coming along though.
total: 260

Post WOD Strength Routine
Shoulder Press - 95#(14), 115#(10), 135(6)
Toes to Bar - 21, 15+6, 15+4+2
Lat Raises - 13# x 15 reps x 3 sets
Anchored feet and hand sit-ups x 35 - 75sec, 63 sec, 60 sec
HSPU Static - 9, 12, 8
Obliques - 80(15), 80(15), 80(15)