4 rounds:

20 Box jump
20 burpee
20 kettlebell (45 lbs)

For time:

400m run

5 rounds of:
5 pullups
10 Pushups
15 Situps

400m run

Then
4 rounds of:
25 lunges
25 K2E
Every time you drop from the bar do 2 burpees

Did 12 Burpees

Three rounds for time:

Run 400 meters (0.25 miles)
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Subbed a 55 pound sandbag swing; much more challenging!

50 Burpees 1:58
rest 2 minutes
4 sets of 25 burpees for time with 1 minute rest between
1:02
1:28
1:35
1:40

Strength:
3x3 Squat - 70,80,90%

WOD:
Tabata - wall balls, 20/14, record lowest round
then immediately restart clock for 400m run for time

Compare to Nov 20 2012

30 mod push ups
60 GHD sit ups
70 fucking burpies
40 mod pull ups
50 kettle bell swings 35#

My arms are soooooo rubbery!!

30-20-10
Thrusters (75)
Burpees

For time:
50 Clean and Jerks, (95/55)

150 Wall Balls

16lb Med Ball