120706 Back Squat; Muscle-Ups, Front Squats & Double Unders

Buy in:
5 min stationary bike
5 min DROMs
Inch worms
Pull-ups: 6-5-4-4-3

Strength:
Back Squat (Based on 3RM):
1X5 @ 80%, 1X3 @ 90%, 1X2 @ 95%, 1X2 @ 100% – rest 2:00-3:00 between sets.
#215 x 5; #240 x 3; #250 x 2; #265 x 2

Metcon:
4 rounds for time of:
5 Muscle-Ups
10 Front Squats 135#
30 Double-Unders
Time: 14:01

No rings today. Subbed 2:1 pull-ups/dips. No jump rope either. Subbed tuck jumps.
All movements unbroken but plenty of pauses at the top of the FS's and before and after the tuck jumps.

MFS:
1/3/6
(hams sore from good mornings the other day)