1. Assault bike 5cal
2. Butterfly pull up x 10
3. Pistols 7+7
4. TTB x 5-10
5. Push press x 5 (40kg)
6. Snatch x 3 (40kg)
7. Wallball x 15 (lb14)
8. Lankku 30sec
9. Boxjump x 10
10. Abmat sit up x 15

AMRAP 20 minutes:

10 Wall Ball 6/9kg
10 GHD sit up
10 Box jumps
10 Back Extension
10 Strict Pull up

rest day

30 minutes

21-15-9

Thrusters #95/65(Deadlifts #135)
Pull-ups(1 arm pu's, 2 green bands)

21-15-9

Thrusters #95/65(#45)
Pull-ups(1 purple band)

Clean and Jerk Practice:
worked up to reps of 225#

For Time
Reps of 5-4-3-2-1
Rope Climbs
run 400m in-between sets

I found this WOD on WODstack, was a nasty little workout.

For time:

20 push-ups, 1 sit-ups,
19 push-ups, 2 sit-ups,
18 push-ups, 3 sit-ups,
17 push-ups, 4 sit-ups,
...etc.
1 push-up, 20 sit-ups

8 Min AMRAP

1 Rope Climb
2 Push Jerks (#225)
3 Atlas Stones

First round @ #205, then #185

Strength:

Front Squats - 2x135, 2x155, 2x185, 2x205, 2x225, 2x245, 2x265, 2x275, 2x285

Skills:

Max Height Box Jumps - 44"

Metcon:

5 Rnds: 500m row, 15 bench press (135lbs)

Time - 15:49