"MDV", "Superfly" & "Death by Muscle Up & Deadlift"

"MDV"
50-40-30-20-10 Unbroken Single Unders
5 Burpee penalty for broken round & redstart that round from beginning - (2 penalties)

2:30 -  unbroken all rounds


"Superfly"
5-4-3-2-1 of:
Deadlift (185)
Burpees

57 seconds Rx - 14 second PR


Death by Muscle Up & Deadlift"
Minute 1 - 1 Muscle Up, 1 Deadlift (155)
Minute 2 - 2 Muscle Ups, 2 Deadlifts
Minute 3 - 3 Muscle Ups, 3 Deadlifts
...until you run out of time or tap out

3 rounds + 2 reps (left arm pain so I stopped)

"MDV"...

Double Under training today. Matt DellaValle gave me a few pointers on how to become more efficient in my single unders and have it translate into my double unders.


Finish with

"MDV":

• 50-40-30-20-10 Unbroken Single Unders

• 5 Burpee penalty for broken round & redstart that round from beginning - (2 penalties)

4:15 Rx

 Matt DellaValle's 4:47 "Annie"