30 Muscle Ups

*Was in full winter attire (including boots), did a Hero WOD earlier, and it was -6 degrees

GHDs - 5x10
DUBs - 6x30
EMOM - Hng Clns (205lbs) - 1,2,3,4,5
EMOM - Hng Clns (185lbs) - 1,2,3,4,5,6

Row (for cal avg)
Squat
Pull up
Push up
Sit up

5 Min 500 M Row + Max Reps Sit Ups
4 Min 100 Double Unders + Max Reps Burpees
3 Min 200 M Run + Max Kettlebell Swings 1.5 pood
2 Min Max Reps Hand Release Push Ups
1 Min Air Squats
Score=Total Reps
My score-281

Note: 2 Min rest between each interval

1st Minute- 1 Burpee, 1 Squat (rest)
2nd Minute- 2 Burpees, 2 Squats (rest)
etc.,
continue until you can't complete both within the 1 minute time

Warmup:
Row 1k (try for split less than 1:50) - 3:36
General mobility with emphasis on shoulders and hips

Strength:
5 x 3 Squat Cleans
3 x 135
3 x 165
3 x 185
3 x 215
3 x 235!

Shoulder felt really good up until last set

50-40-30-20-10 of:
Double Unders
Sit ups (ab mat)

Got the first 47 unbroken with my heavier rope! Got my set of 40 and 20 unbroken as well.

10 squat cleans 55 lbs
10 Ab rollouts
50 jump rope
200m run

AMRAP 12 minutes

As many rounds as possible

Death by Burpees and Squats
1st minute: 1 burpee 1 squat
2nd minute: 2 burpee's 2 squats
so on and so forth
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100 Box Jumps 24in box
80 KB Swings 53lbs
60 hand release push ups
40 pull ups (butterfly)
20 ground to overhead @ 135