5 rounds:
20 pull-ups
30 push-ups
40 sit-ups
50 squats

Rest 3 minutes between each round

Pre-WOD
5 X 3 Back Squat (55, 65, 75, 85, 95). Trying to go lighter to work on my form.

For Time:
50-40-30-20-10

Air Squats- No Hands, Burpee Penalty
Double Unders- Modified: 5 Burpees to start each set of (3 to 1) singles

Post WOD: (Skipped this - I was spent from the workout - coming back after being sick is hard).
4 X 200 Meter Run
1:1 -Partner

For Time:

105lb Thruster 15 Reps
Run 200m
95lb Thruster 20 Reps
Run 400m
75lb Thruster 30 Reps
Run 800m

22:04

20min to find a heavy clean - 135#

Then

6min running clock
"Grace"
30 clean and jerks (135/95#)
With remaining time AMRAP MU/Bar MU/C2B pull-ups - 13 C2B pull ups

Deadlift @ 190
dips on rings, on parralletes, on parralletse w/band

5 complete rounds

FOR TUESDAY!!!
WOD 130126:
With a 40 minute running clock…
(minutes)

(0-1) 1 minute ME Muscle-Ups

(1-2) *Rest 1 minute.

(2-9) 7 minute AMRAP of:

75 Double-Unders
20 Lateral Burpees (over BB)
10 Hang Power Snatches 95/65#

(9-10) *Rest 1 minute.

(10-11) 1 minute ME Muscle-Ups

(11-12) *Rest 1 minute.

(12-19) 7 minutes to establish a 1RM Front Squat
(Hit new pr.. 165:))
(19-20) *Rest 1 minute.

(20-22) 2 minutes ME Muscle-Ups

(22-23) *Rest 1 minute.

(23-30) 3 rounds for time of:

Row 20 Calories
15 Lateral Burpees (over BB)
10 Hang Power Cleans 135/95#

Notes: 7 minute cap. If the work is completed in less than 7 minutes, rest the remainder of the 7 minutes.

(30-32) 2 minutes ME Muscle-Ups

(32-33) *Rest 1 minute.

(33-40) 7 minutes to establish a 1RM Jerk (racks or blocks may be used)
(135.. Same as previous max)
Please post data from each evolution.

Had to scale MU:( 3 pull-ups, 3 ring dips)

Pre-WOD
5 X 3 Back Squat (315, 325, 335, 345, 350)

For Time:
50-40-30-20-10

Air Squats- No Hands, Burpee Penalty
Double Unders

Post WOD:
4 X 200 Meter Run
1:1 -Partner

AMRAP 3 Minutes
7 - Thrusters 95#
7 - Pull Ups
(5 Rounds)
1 minute rest
AMRAP 3 Minutes
7 - Cleans 145#
7 Ring Dips
(2 rounds)
1 Minute Rest
AMRAP 3 Minutes
7 - Shoulder to Overhead 165#
7 - Pistols
(1 round + 7)

15 Minutes
Leg feels better

Wear 30Lb Vest and do 4 Rounds of:
10 Thruster's #75
10 Burpees

After the 4th round, strip the vest and complete 100 DU's all for time.