Strength
5 x 5 deadlifts (if you know how; if not do leg press) increase weight each set. Record your weights in the notes section.

100 jump rope buy in (do first)
AMRAP (this one will be As Many Reps As Possible)
15 minutes (clock doesn't start till after you do the jump rope)
Increasing ladder of 3, 6, 9, 12, 15 & so on ...
weighted squats 65# (back rack)
box jumps 20inch
walking lunges (both legs step to count as one rep)
Burpees

So do 3 of each exercise in that order, then 6 of each, then 9 & so on. Count your total reps and put that as your score.

Choose a progression to practice for 10-15 minutes from here http://gymnasticswod.com/content/thu-0529

Warm Up
200 meter run
10 KB swings
10 Push Ups
20 Walking Lunges

WOD - 12 minute Partner AMRAP
5 Deadlift 65/95
200 foot sprint
5 Snatch 65/95
200 foot spring
5 Push Press 65/95
1 partner does 5 deadlifts then does 200 foot sprint, then tags partner
partner does 5 snatch then does 200 foot sprint...partners continue to change during the entire 12 min AMRAP....200 foot sprint counts as 1 rep

For time:
21-18-15-12-9-6-3 reps of:

-Thrusters, 95 / 65 lb.
-Bar Facing Burpees

10 MIN AMRAP
3 Hang snatch 45/30
6 OHS 45/30 kg
9 Box jump

Pata = OHS/bar
Ruutu = pull up
Hertta = punnerrus
Risti = ttb

Back squat
1×8 @ 65% of 1RM
1×6 @ 75
1×4 @ 85
1×4 @ 90

Pari-Wod:

15min AMRAP

1 Bear complex (one go, other rest)
Both do 5 burpees in transition

For time:
10 bar muscle-ups
every minute on the minute 5 burpees (including the 1st minute)

W need pair of 15-20lbs DB
M need pair of 20-30lbs DB

A little bit of a lot!:
5 burpee box jumps
10 hanging knee/leg raises
15 chopper squats
20 side plank rotations
25 DB thrusters
30 DB snatches (15/side)
35 TRX crunches
40 step ups (20/leg)
45 TRX lying leg raise
50 plank marches
55 jumping jacks
60 double unders (240 singles)
Park run
Go back down the ladder!
30 minute time cap