15 DL @ 175#
30 AS
400m run
50 situps

10 Around the worlds (Clean, FS, Push Press, BS, Behind the neck press)
800M Run/Row
50 Sit ups

5 : 15 : 15 : 5

ring dip + hang power clean @ 60kg

50-40-30-20-10 reps for time of:
Double unders
Sit ups

WOD
3 rounds for time of:
10 Deadlifts - 115#
15 Ring Dips - subbed box dips
20 Box Jumps - subbed step-ups
30 yd shuttle run

Time: 09:37 I think - forgot to write it down. Definitely 9:something

Back Squat 5 x 5
65(5)-75(5)-85(5)-90(5)-95(5)

Front Squat 5x5
45(5)-65(5)-75(5)-80(5)-80(1)

10x 100m sprints with 60 seconds recovery between each

Mid-hang snatch - 90% x 2 x 3
- 100x2 / 100x2 / 100x2
Power clean - 65% x 2 x 3
- 75x2 / 75x2 / 75x2
Snatch deadlift - 90% x 4
- 185x4
Stiff-legged deadlift - 3 x 4; 90%  of last wk
- 145x3 / 145x3 / 145x3 / 145x3

Conditioning WOD
5 sets; no rest:
5 pull-ups / 10 push-ups

With a Single KB starting in One Hand
100ft Suitcase Carry
2 Clean
4 Jerk
6 Russian Swings
8 American Swings (2 Hands)
then Switch Hands (both hands completed = 1 round)
x 5 Rounds