Bar-facing Burpees, overhead squat, 10 muscle ups

Complete as many rounds and reps as possible in 10 minutes of:  Got all burpees, and 25 overhead squats in time limit.  Took me roughly 20 minutes to finish the pullup part of the workout.

60 Bar-facing burpees
120 pound Overhead squat, 30 reps = Scaled to 95 lbs
10 Muscle-ups  100 pull ups, 100 tricep ext. 40 lb weight, 10 sets of 10 each

In my warm up I injured my right shoulder pretty good.  I was practicing the muscle ups just wanting to get one in, I swung into the dip position and as I pushed up I heard and felt a pop.  I finished the rep and when I hit the ground I was in a ton of pain.  I stretched and decided I would push through and try the workout still.  I got 13 burpees in and could not take the pain any more.  I stopped and stopped the watch.  I was ready to walk out and give up, even had my stuff in my arms, but decided to give it another try.  I stretched and stripped it out on one of the safety bars.  I restarted the work out.   The shoulder hurt but was better.  There was no way I was going to let that stinking thing beat me.  I scaled down the overhead squats.  It is one of my biggest weaknesses not only my low back but my bad shoulder.  With the shoulder in really bad shape I figured it best.  I was pleased with the effort here reguardless.  There was no way I could do muscle ups.  I tried to do some dips and could not even get one.  Shoulder is fried.  I did 10 sets of 10 pull ups and tricep ext . with 40 lb weight. 

BIG OOPS here I just checked the site the match up should have been 4 pull ups and 4 dips to make up for the muscle ups.  The 30 muscle up day said if you can't do muscle ups do 120 pullups and 120 dips.  I don't know why I though it was a 10 to one ratio.  OOPS.  Oh well.  I guess I really got the work done here.