21 KB Swings
12 Jumping Pull-ups
100 Squats

15x2 Push Jerks @65% + (add every 3:e) :75sec

1 Mile run as fast as you can.

2 K run

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

14:32

Then...

Pull this, Jump this, Squat this

For Time

3 RFT
15 pull ups
12 box jumps 24"
9 front squats 135#

11:15

light version

20 Pull-ups
20 Push-ups
30 Sit-Ups
40 Squats
5 rounds with 3 min breaks. Break time excluded.

As above.

Pre-WOD:
10 minutes, 5 rounds of:
30 second handstand hold
30 second squat hold
30 second "hold the world"
30 second static hold, chin over bar

WOD:
10 RFT:
10 pushups
40m farmer's carry (53/35)

Post-WOD:
Tabata
KB Russian Twists (used #6 wallball - back can't be in this position for too long)

50,40,30,20,10
Double unders
hand release push-ups
situps
For time

5 x 3