WARM-UP
jump rope, dynamic warm up, squats, duck walks, 15# barbell clean & jerk practice

SKILL
15 mins HSPU/Handstand Hold/Handstand Walk Practce
Muscle Up Practice for Competitors

Yep, I suck at kicking up to the wall. At least I hit it. It's more mental than anything.
I can't do muscle ups but at least I can pull up on rings again.

WOD
8 minute AMRAP:
1 Clean & Jerk – Rx: 75
10 Chest to Bar Pull Ups [red band]
1 Clean & Jerk
5 HSPU [24" box]
1 Clean & Jerk
50 Double Unders / 25 attempts
Finish : 1 round + 14 DU attempts

Today is just not my day. Insomnia, plus my for some weird reason my ribs hurt a lot like someone punched me, but no one did.
Not my best clean&jerks, not heavy, just clumsy. Same with double unders. Just out of sync. Coach wants us to get real pull ups if we can then move on to band. Mine are inconsistent at best, but I got a few chin-ups before moving to pull ups on the band.