For time:

Row 1,000m
30 TTB
Row 750m
25 TTB
Row 500m
20 TTB

This is from SealFit and is the BUDS PT test all Seals must pass. One note is that we did not enforce the time limits as (1) we're not Seals :) and (2) we wanted to see where we stood vis-a-vis the time limits.

Swim 500 meters (Seal time limit - 11:30. Only combat sidestroke, sidestroke or breaststroke allowed)
Rest 10 minutes
2 Minutes Max Push Ups (Minimum 42 - you cannot stop doing push ups and the only resting spot is in plank)
Rest 2 minutes
2 Minutes Max Sit Ups (Minimum 42 - you cannot stop doing sit ups and the only resting spot is in the crunch position, so-to-speak)
Rest 2 minutes
2 Minutes Max Strict Pull Ups (Minimum 8 - you cannot stop doing pull ups and the only resting spot is hanging … basically, you cannot let go of the bar)
Rest 10 minutes
Run 1.5 miles (Seal time limit - 11:00)

My results:
Swim - 15:38
Push Ups - 42
Sit Ups - 42
Pull Ups - 9
Run - 12:10

Total WOD time was the 56:23 noted below.

3 x 5 linear progression on Deadlifts
Today was 121 pounds

Then Annie:
50 40 30 20 10
Double-unders
Situps

Holy bejeezus, I have whip marks all over my left arm (and my left butt, I'm pretty sure) from doing DU's with a cable jumprope. Check out the jumprope here: http://www.amazon.com/gp/product/B004P3R6LE

I love this rope. There's practically no drag or resistance when you flick it through the air. But DAMN, does it f***ing hurt when it whips your skin.

ME Thruster - 125; failed 130 but think its doable. 20# PR but i havent done this in a long time!
then:
15 Min AMRAP
15 Wallball 20/14lb
10 Burpee to 45lb Plate
50m Slamball Toss

6 rounds even on AMRAP

5 x 75%, 3 x 85%, 1 x 95%

Back Squats: 1/10;1/15;1/20

295/225/310/225/315(fail)/185

WOD: For Time
30 HSPU
30 Shoot Through
30 T2B

Workout

Run 1 lap
3 rope climbs
30 ring rows

40 box jumps
50 situps
1 min L-sit
100 double unders

(24" box jump)
(300 jumps instead of DU)

For Time:

10 HSPU

15 Body Weight Deadlift

25 Box Jump 24/20

50 Pull-up

75 Wallball 20/14

100 Double Unders

400m Run w/ Medball 20/14

18 in box, had to walk out run a few times. Slow on PU's. Did not feel well today.

Warm Up: run 400m/ light Fran (45, 35)/ run 400m

Swod: REST DAY

Met-Con:

Perform 3 rounds of:

DB Thrusters for 1 minute

Rest :30

Toes to Bar for 1 minute

Rest :30

double unders 1 minute

Rest :30

Burpees for 1 minute

Rest :30

HSPU round 1, Dips round 2, pushups round 3 for 1 minute

Rest :30

*Keep Score by Total Number of Reps Per Round

Post total score to comments.

BONUS: :60 seconds on/off partner alternating leg tosses for 10 minutes

DB Thrusters- 24,23,26
Knees to Bars- 7,12,7
Double Unders- 6,11,12
Burpees- 17,15,14
HSPU (kickups)- 11
Dips- 15
Push Ups- 33

WOD: For Time

400 Meter Run

30-20-10
Box Jump/ jump over (24")
Pull Up

Sit Up

400 Meter Run

Post WOD
1RM Weighted Pull Up
1RM Weighted Ring Dip