3 Rounds:
10 GroundToOverhead (95#)
200m (50-50-50-50) run

3 rounds:
10 Powerclean (135#)
1xSUICIDE

10 minutes, on the minute:
3 Back Squat

Deadlift 3-3-3-3-3

Work up to max load.

21 HSPU
21 kb swings 55/35
21 codos a la barra

15 HSPU
15 kb swings 55/35
15 codos a la barra

9 HSPU
9 kb swings 55/35
9 codos a la barra

Power cleans
3-3-3-3-3-3-3
135, 155, 175, 195, 205, 205, 195

3 Rounds for time:
7 Beast Makers 40 lb
500M Row

Out of 40 lb dumbbells, so I did 35 lb. Back was really tight on the first round, loosened up midway through 2nd round. Need to do more warm up before any squat, clean or snatch.

21 HSPU
21 KB 55/35
21 KTE

15 HSPU
15 KB 55/35
15 KTE

9 HSPU
9 KB 55/35
9 KTE

Shoulder Press (5 sets of 3 reps)

WOD:
3 rounds for time
15 Cleans (Rx 95/65)
15 Pull Ups

Press: 95-105-115-105-105 (started to feel it in my lower back on the 3rd rep at 115)
WOD: 7:13

Deadlift (3-3-3-3-3)

WOD:
7 Rounds for time
7 Power cleans
7 Front squats
7 Push jerk
20 Double-unders

[M: 75, F: 55]

This was supposed to be light and fast... for me it was just light. Really need to get more cardio work in to get my times down.