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

or

Do 3 squat snatches every min for 15'.

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

Metcon 5 RFT
400m run
21x deadlift 185#

Technique ~15min

10 sets of 500m row with 1 minute rest in between @ 65-75% effort

12 min AMRAP of:
7 HSPU
14 T2B
21 WB 9/6kg

One rep max of:

Front squat - 120
Snatch - 80
Clean and jerk - 120 (clean 130)
Push press - 90
Weighted push-ups - 60

then
Annie
50-40-30-20-10
DU
sit ups
14:11

Skill:
10-9-8-7-6-5-4-3-2-1
Pistol squats
Ring push ups
Box dips

WOD Pirates of the Caribbean
1 Round For Time off:
120 Wallballs 9/6kg
90 Deadlift 60/45kg
60 Hang power clean 40/25kg
30 burpees over bar

AMRAP 12 mins

5 Deadlift @100
20 Wall Balls

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

Like it says on the cover

50 GHD Sit Ups for time
PR by 8 seconds

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