Class with Coach Johnny Mac

Pullup Strength Work:
4x (3-5reps) Hardest variation possible

Rd 1 5 Bar Muscle-Ups

Rd 2 5 Bar Muscle-Ups

Rd 3 5 Bar Muscle-Ups

Rd 4 5 Bar Muscle-Ups

+
Air Dyne
:20 100%
Rest 3:20
x4
+

4 Rounds for Time:
20 Unbroken Kettlebell Swings
Rx:70/53

@6:30

This workout was one of those that while you were doing it didnt seem that bad but within a minute of finishing you felt like you had been run over by a truck and punched in the heart.

That said I really like these wods that leave you really messed up.  I guess its cheaper than drugs.