3 rounds for time

15 Squat @ 95 lbs.
10 Pull-Ups
10 Lunges (5lb weights)
15 Ab Roll outs

There was virtually no way I could speed up the ab roll outs

Like it says on the cover

50 GHD Sit Ups for time
PR by 8 seconds

AMRAP 12 mins

5 Deadlift @100
20 Wall Balls

Scaled to 80kg DL's
7 Rnds +2 @80

3 sets of 26# weighted ring dips and pull ups 3 reps per set

Metcon 5 RFT
400m run
21x deadlift 185#

Squat Snatch
2-2-2-2-2-2-2

or

Do 3 squat snatches every min for 15'.

Do 5 rds for time of:
5 power snatches (95# / 45#)
10 double unders (or times 6 for singles)

Drop 10
For time:
50 squats, 40 lunges, 30 situps, 20 pushups, 10 burpees
40 squats, 30 lunges, 20 situps, 10 pushups
30 squats, 20 lunges, 10 situps
20 squats, 10 lunges
10 squats

15' AMRAP of:
12 box jumps
8 pushups w/ hand release
4 deadlifts (225/155)

2 Rds for time of:
30 burpee box jumps
30 double unders
30 pullups

Record your highest weight