Strength Training:

B.S 5x5 @ 75%

F.O.D.

16 Min A.M.R.A.P.

6 Wall ball (2 fer 1 for the "seasoned" individual)
6 Combo's
6 Med Ball Sit ups

WOD
Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

20 Min. AMRAP

3 HSPU
6 Pullup
9 Situp

15 + 3 HSPU + 6 Pullups

Compare to 1-10-2012

4 Rounds
12 Back Squats #185
400M Run

For time

3 rounds
Run 400
21 Swings @24/16
12 Pull Ups

Did crappy assisted strict pull ups

5X1 Power Clean & Push Jerk @ 75% (of max Clean any style) – rest 60 sec.
-then-
3 rounds for total reps of:
ME Unbroken Perfectly Vertical KBS 24/16kg
ME Unbroken Thrusters 115/75#
*Rest as needed between movements, but there is a 20 minute total cap.

Modified as follows:
Did Russian KBS vs the vertical.
Used DB instead of bar on thrusters

Did 69 KBS @ 12kg & 48 @ 8kg
76 thrusters @ 15# DBs

Tabata:

8 Rounds of 20 seconds work followed by 10 seconds of rest of

KBS (50/35) (70/50)
Combo
P.P. 85/75
Box Jumps

1 bottle wine
Apple chicken sausage
Tuscan cheese
Pita crackers

for time:

75 Squats
50 Pull-ups
20 Ring dips
50 Squats
35 Pull-ups

15 Ring dips

25 Squats

20 Pull-ups

10 Ring dips

5 rounds for time:

15x kb swings 70#
12x hurdle hops 30"
15x pushups

this was pretty tough and the hops were no joke