Down and Up

Pre:
MWOD
Pose Drills/Light Running
Some KB work
10 Muscle-Ups

WOD:
3x 60 sec. of max Burpees w/ 30sec. rest
Rest 5 min.
JT
21-15-9
Handstand Push-Ups
Ring Dips
Push-Ups

Post:
Heel Chord and Tricep Smashing
Foam Roll

Matt B:
21-19-17 Burpees
Stopped in the 3rd round during HSPU's around the 4th rep, my shoulders and triceps were so shot I couldn't even kip up on the HSPU.  Shouldn't of rocked the Burpees and Muscle-Ups before.