3 rounds of:

25 Snatch Squat (75lbs/45lbs)
25 Wall Ball Throws (20lbs/14lbs)

WOW, my low back is pissed at me. Sorry to everyone at CFR for suggesting this workout!

AMRAP in 8 mins.

3 2pood kbs

6 ghd's

9 hands off the ground push-ups

100 pull-ups
100 push-ups
100 sit-ups
100 squats

Deadlift 5-5-5-5-5

5RM 225#

Then,

21-15-9

Pull-ups (mod: ring rows)

Handstand Push-ups (mod: from 24" box)

Back Squat 3-3-3-3-3
-increase to desired load

For time:
50 burpees
50 KBS (35#)

12-9-7
squat snatch (115/75)
chest to bar pull-ups

then

2 minute row:
90 seconds @ 50% effort
30 seconds max effort

2 rounds

7 Mins of Heaven...I mean Hell.
AMRAP 7 of Burpees.
this was a good one. kept a pace through it all and made sure i was constantly moving.
Had a goal in my head of 100+. 110 would be nice and I scored 113! 4th at the box and very happy!

60m Sprints - on track - rolling - 3 x60m - 8.7, 8.5, 8.22 (on last rep pulled transverse abdominal muscle)
100m Sprints - on track rolling - 7x100m - did not time, but were between 14 and 15.

5-5-5-5-5 DL (215 lbs)

THEN

10-9-8-7-6-5-4-3-2-1
KB Swings (2 p/1.5 p)
HSPU

Used the 1.5 P KB, and did half of the HSPU with band - getting there!!.

Pace 5 tire flips & 200m run

AMRAP 20 min

7 Hand release push-ups
10 Wall Balls
12 KBS