Back Squat 5-5-5 reps
215-215-215

Bench press 5-5-5 reps
185-185-185

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Five rounds for time of:
105 pound Back squat, 10 reps
10 push-ups

Time: 07:39

Track & Field
4 Laps of the Infield + Dynamic Stretching (Warm-up)
Some Pole Vault Sprinting Drills (high knees, B-skip, straight-leg bounds)
Pole Vault Takeoffs (10-step, 4-step - no bend)
Gymnastics (1 Legless Rope Climb, Handstand Holds/Walks, 5 BW Ring Dips + 3x5 Weighted Ring Dips 5kg-10kg-15kg)
1 Lap of the Infield + Static Stretching (Cooldown)

5 rounds of
10 Push Press, Barbell Max lb- Started with 63# bar the first 2 rounds, increased to 73# bar for the last 3 rounds
Max Pull Up (Strict)- Used green band
Rest for 2 min

3-3-3-3-3 Max barbell front squat
Max was 98#. PR!

WOD: Tabata front squats and KB swings, 8 rounds each, alternating movements.
Used 33# bar for front squats and 12kg KB. Tough one.

-Strength-
Hang cleans
5 x 3 @ 55lbs
4 x 2 @ 65lbs
3 x 1 @ 55lbs

-WOD-
4 Rounds
25 double unders
5 thrusters 35lbs
10 box jumps 20

3 rounds with 55lbs on the bar
15 OHS
15 L pullups
15 Split jerks
15 Knees to Elbows
15 Hang cleans
15 supermen

10 sets of:
Pushups
Delts

100 situps
50 leg raises

21-15-9 reps of:

Thruster (95 lbs)
Pull-ups

Do some stretching first then
http://www.menshealth.com/fitness/best-poses-men

Metcon 1:

500m row, 50, Situps, 50 DUs, 400m, 40, 40, 300m, 30, 30, 200m, 20, 20, 100m, 10,10
Time - 17:38

Metcon 2:

5 Thrusters (155lbs), 50 DUs, 10 Thrusters (135), 50 DUs, 15 Thrusters (115), 50 DUs
Time - 9:48