Monday 130114

3 rounds NOT FOR TIME of:
3 Muscle Up (Bar)s
L Sit, 30 secs
50 Double Unders

Then:

For time: 

10 Overhead Squats, 135/95 lbs 

5 Muscle Ups 

8 Overhead Squats, 135/95 lbs 

4 Muscle Ups 

6 Overhead Squats, 135/95 lbs 

3 Muscle Ups 

4 Overhead Squats, 135/95 lbs 

2 Muscle Ups 

2 Overhead Squats, 135/95 lbs 

1 Muscle Up

Bar must start from the ground.

Then:

Each for time: 

Run: 4x 400 m 

Rest 3 mins between efforts.