Box squats:
5-5-4-4-2, stopped at 500x4

For time:
21-15-9 (12 min cap per heat):
Deadlift (225/165)
Thrusters (95/65)
*split into heats and share barbells as necessary

http://library.crossfit.com/free/video/CrossFit_WOD120620_Trident2.mov

7X2 Pause Front Squats (3 seconds at bottom) – heaviest possible, rest 60 sec.
75-85-95-105-105-110-115

-then-

5 rounds for total working time:

100m Shuttle Run (10m sections)
15 HR Pushups
10 Hang Squat Clean to Thrusters @ 95/65#

Rest 1:1

1:57, 2:06, 2:07, 2:20, 2:13
65#

Hero WOD 
"Jag 28"

legion run
28 OH KBS (70/53)
28 strict pull ups
28 double kb clean and press (70/53)
28 strict pull ups
legion run

HOMEWORK:
Watch the following video for Jeff Martone's double kb instruction, not the jackasses doing the workout with abysmal form.

U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, Alabama, assigned to the 21st Special Tactics Squadron, based in Pope Air Force Base, North Carolina, died on September 29, 2010, while conducting combat operations in Uruzgan province, Afghanistan. He is survived by his parents Ray and Pat, and siblings Terri, David, Joseph and Thad.

*scale as appropriate. Mix up your grip between under, over, or mixed as necessary.

For time:
reps
10-8-6-4-2
Muscle ups (on floor)
Box Jumps (step ups)

"Holleyman"

30 rounds for time of:

5 Wall ball shots, 20 pound ball

3 Handstand push-ups
225 pound Power clean, 1 rep

Did a different rep scheme because I'd lose count on the way to 30 by myself:

10 rounds for time of:
15 Wall ball shots, 20 pound ball
9 Handstand Pushups -Green band assisted
165 pound Power clean, 3 reps.

39:30

Pround to live in a country defended by men like SSG Holleyman

Strength:
Split Jerk
Work up to a heavy Single

WOD:
6 min AMRAP
10 Shoulder to Overhead
20 Double Unders

Warmup:
3 rounds:
* 10 second wrist stretches
* 10 second samson stretch
* 10 push ups
* 10 GHD
* 5-8 dips

"Heavy" Legs:
* OHS (95,115,135) x10 - could go heavier, but I don't want to drop the weight with no bumper plates.
* Back Squat (205,275,315) x10
* Deadlift (225,295,345) x5 - could go heavier, but my form breaks down. dont want to hurt myself.

Tabata This:
* Tabata Pull-up (40+ reps)
* Rest 1 minute
* Tabata Sit up (70+ reps)
* Rest 1 minute
* Tabata Push-up (60+ reps)
* Rest 1 minute
* Tabata Squat (115+ reps)
* Rest 1 minute
* Tabata Row (1000+ m)

Lost count on all, but I know I did more than what I posted above. I should have done more, but doing this by yourself, it is easy to rest longer than you should...

Push-ups the hardest. Pull-ups not that hard, but I didn't have any chalk. Hands were slipping. Legs were on fire during the squats after I lifted legs.

10 Min AMRAP

10 Mtn. Climbers (4 count)
15 KB Swing #53
20 DU's

4+23

A. Four sets of: Bench Press x 4-6 reps @ 20X1 Rest 90 seconds
135x8, 145x6, 155x6, 155x4, 145x6

Pull-Ups x Max reps Rest 90 seconds
Here I focused on lowering slowly, as well as the kip - didn't really focus too much on reps. This needs to be skill work at least one day a week now!

B. For time: 24/16 kg
Kettlebell Swings x 50 reps Hand-Release Push-Ups x 25 reps
Kettlebell Swings x 40 reps Hand-Release Push-Ups x 20 reps
Kettlebell Swings x 30 reps Hand-Release Push-Ups x 15 reps
Kettlebell Swings x 20 reps Hand-Release Push-Ups x 10 reps
Kettlebell Swings x 10 reps Hand-Release Push-Ups x 5 reps
Here, I only used 20kg, as we don't have a 24kg kettlebell at our gym. For the first set, I was able to do 20 consecutive, but then broke it down into sets of 10. For the Push-Ups, I tried to maintain sets of 10 at the very least.

I was able to get through all of it, I just had to really pace myself.

30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 rep

Because my Power Cleans are terrible, I scaled this down to 135lb. As for Handstand Push-Ups, I'm still not beyond handstands, so I scaled this down to 3 Pike Push-Ups.

I did 15 sets, and then decided to work on my Power Cleans some more. I worked up to 165lb with my Cleans, dropped to 115 and did 5x5, then dropped to 95 and did a few more sets of 5. Really worked on my technique, was pretty smoked by the end.

Handstands and push-ups need to be a staple of either warm-ups or skill work from this point forward.