WOD:
3 Rounds for time:

50 Air Squats
7 Muscle Ups (Rx)
10 Hang Cleans (Rx 135)

55# Hang Cleans
Sub for muscle ups: 14 pull-ups + 14 ring dips
Can't do dips due to shoulder, so subbed push-ups for ring dips

Horrible. Just horrible.

Post WOD:
50 Sit ups as quickly as possible