Muscle-ups, Back squats

For time:
5 Muscle-ups
95 pound Back squat, 15 reps
10 Muscle-ups
95 pound Back squat, 30 reps
15 Muscle-ups
95 pound Back squat, 45 reps
10 Muscle-ups
95 pound Back squat, 30 reps
5 Muscle-ups
95 pound Back squat, 15 reps

Time 19:53

I had to do bar muscle-ups. I was pretty slow with them only doing 3 or 4 at a time due to muscle fatigue. I never got too winded in this one because of the time between in the muscle ups. the Squats were much easier than I thought and I was able to do them unbroken. I am not too upset because last time I had a workout with Muscle-ups I had to sub and this time I was able to finish, even though it took a while.

Deadlift & Overhead squat

21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

Time:9:01

Had trouble controlling the weight with my injured shoulder. I had to rack it with only two reps left on the first set. Really slowed me down. Deadlift was a lot easier than I expected.

Shoulder Press

Shoulder Press 3-3-3-3-3-3-3

95
105
110
115
120
125
130

My shoulder seems to be improving. I think I am about back to where my strength was. Still need to improve flexibility. My old max for shoulder press was 145 but I bet I had a little bit of push jerk in it and these were done right.

400 repeats

8 rounds of:
Run 400 meters
Rest 90 seconds

Post total time to comments not including 8th rest.

Time-21:44

I don't know each time the first on was 1:21 and the last was 1:24. I wanted to keep each on under 1:30 and I think I did. Rested exactly 90 seconds each time.

"War Frank"

Three rounds for time of:
25 Muscle-ups
100 Squats
35 GHD situps

Time-29:41

I started with muscle-ups on the chin-up bar. The back of my shoulder was hurting pretty bad before I even did 10 so I switched over to Chin-ups and dips as a sub. Worked out in the morning and just didn't get very fired up at all for this one. I like running in the morning better with crossfit in the afternoon. However, that was not an option today.

Body squats, Push-ups, Pull-ups, Sit-ups,

For time:
25 Squats
25 Push-ups
25 Pull-ups2
5 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups

Time:22:07

I wanted to be under 20 but bogged way down in the reps of 75. I will have to shoot for 20 next time.

Overhead, front, back squat

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

155, 165, 175, 185, 195

205, 215, 225, 235, 245

255, 265, 275, 285, 295

I played it safe on this one. My shoulder is still getting better and my back was out last week. I think I could add about 20 lbs to each rep. The overhead squat was very easy and did not bother my shoulder at all. I was most concerned on the front squat but it was no problem ether. I thought the back squat would be the easiest one and it was the hardest. I am still having a little trouble getting my left arm back to hold the bar and it there is some pain behind my left trap where the weight sits on my back. However, I can defiantly see it is improving.