15-20 min Z1 warmup - include some Handstand Walking work
On a 10 min timer:
amrap Muscle Ups in time remaining
30 min Z1 work
Notes: Hit a 5min row, then did about 15 minutes of dynamic mobility before getting to the row. Held a 1:48 for the first half, then backed off to about 1:52 for the second half. Got off the rower at 7:28 and got right to the rings. Hit 3 muscle ups every 20 seconds or so, only 2 on the last set since the clock ran out. Felt good with the pacing and pretty happy with my muscle ups. I think I can be more trusting of my hip drive. Recovered within about 2 or 3 minutes.