Pre- WOD
5x5 deadlift, 135, 145, 155, 165, 185

WOD
1000m row
30 HSPU (subbed hand stand holds and shoulder rehab movements)
1000m run

http://www.crossfitinvictus.com/wod/march-25-2013-fitness/

Three rounds for max reps:
60 seconds of Bench Press
60 seconds of Kettlebell Swings
60 seconds of Burpees
60 seconds of Anchored Sit-Ups
60 seconds of Rowing (for calories)
60 seconds of Rest

*sub rowing for dubs

10 squat cleans 135#
20 over the bar burpees
10 squat cleans 135#
10 over the bar burpees

9min snatch complex w/ 115#

12min
evens: 3 muscle ups or 3 chest to bars
odds: 15 bench press 135#

30-20-10

DU
KB
Sit-ups

Pre-WOD
Work up to a heavy "cluster"

WOD
5 RFT
5 Thrusters (95/65#)
7 C2B pull ups
9 HRPU
200M Run

Workout 13.4

7 minute AMRAP of (#135/95):
- 3 Clean and jerk
- 3 Toes-to-bar
- 6 Clean and jerk
- 6 Toes-to-bar
- 9 Clean and jerk
- 9 Toes-to-bar
- 12 Clean and jerk
- 12 Toes-to-bar
- 15 Clean and jerk
- 15 Toes-to-bar
- 18 Clean and jerk
- 18 Toes-to-bar...
etc...

12 Minute AMRAP
-150 Wall Ball Shots (20 lbs to 10' Target/ 14 lbs to 9' Target)
--90 Double-unders
--30 Muscle-ups

8 push press, 8 sit up, 8 push up. 12 min amrap

Couldn't finish push ups, did negatives for round 3 and beyond

FT:
20-15-10-5 Deadlifts @ 175#
50 Double Unders after each set