70 Burpees
60 Sit Ups
50 KB Swings (50/35) (the box ran out of 50 lbs - so I used 45 lbs)
40 Pull Ups
30 HSPU (used 28 inch box)

THEN
5 X 250 M ROW (rest 1 minute between rounds)

Deadlift
3.3.3
155lbs

5 rounds for time
10 ground to overhead
20 pull ups
30 air squats

400 total reps-60max rep/15min reps
burpees-20
back ext-40
kbs-40
dips-40
box jump (20in)-40
abmat-60
SDHP-40
slamball-20
wall ball (14lb-8ft)-40
walking lunges(1 leg rep)-60

Shoulder press
Max: 80

Clean & jerk
Max: 95

I lead a couple of buddies in their first ever WOD. The first one threw up!!!

Front squat 3x3

For time:

Fran

50 40 30 20 10
Double Unders
Situps

AMRAP 10 Mins
350m Row
20 Sit-ups

50, 40, 30, 20, 10
Hanging Row
14kg Single arm swings(50 = 25 each arm, etc, etc)

3-3-3 back squats
155#

Taper week, day 1

Deadlifts
Warm Up
45lbs x5
115 x3
125lbs
135lbs
155lbs
165lbs
170lbs
170lbs
175lbs

5 Rounds for time 1 min rest between round
10 Burpees
10 Front squats 75lbs