run 400m and then 10 muscle ups. Repeat. 30 minutes.
I was able to complete 4 rounds plus almost one more full run. Nothing spectacular. The muscle ups were mostly singles. I think I had 1 or 2 misses. But when I had 1:40 to finish 1 more 400 m run, I actually gave it my all and came up short. Considering this was in minute 30 of the wod, that was cool to have the energy to do. I am pretty sore now.
Final note - 40 muscle ups + a flu shot = one sore-ass shoulder muscle.
10 months ago