Weighted Pull Ups 3-3-3-3-3 or Strict Pull Ups 5 x 8 (using assistance as necessary).
then:-
Seven rounds for time of:
7 Front Squats @ 60kg/40kg
35 Double Unders
*Bar starts from the ground.
Beginner: Scale movements and load as necessary.
Advanced: Front Squats @ 70kg/50kg.

Warm up : 15 Overhead Squat / 7 Handstand / 6 TTB / 3 RD

Result : 5 x 8 PullUp + Blue Band , 60KG BB - 23:02minutes (Skipsx3)

A. 4 sets of the following:

4-6 Deadlifts @ 2111 (perfect form) (205lbs)

Rest 30 sec.

Wall Walks, 3-4 reps

B.

3 Rounds:

Against a 3 minute running clock, complete the following:

400m Run then AMRAP shoulder-to-overhead (75lbs)

Rest 2 min. between sets.

Score is total number of reps.

Strength:
3 rounds
5 x push press, 185x 5, 225x 5, 275x 5 very easy
5 x L-Sit pull ups (scale to a hard band or regular strict pull ups)

(see video here

, yes it will make you look like that dude)

For time:
50-40-30-20-10

Kb swings (70/53)
Ab mat situps

Pre-Wod:
-5 X 2 Back Squats (185, 205 , 215, 225, 245)

15 minute "Hopper" (Various WOD's pulled out of a "hopper" every minute) (#135,95)
For Example:
Minute 1: 15 Burpee
Minute 2: 8 Roll Outs
Minute 3: 10 Thruster
Minute 4: 12 Dead Lift, 9 Hang Clean, 6 Push Press
Minute 5: 20 Sit Ups
Minute 6: 15 Burpee
Minute 7: 20 Sit Up, 20 Push Ups
Minute 8: Dead Lift, 20 Push Up
etc

Jack
20 Min AMRAP
10 Push Press 115/75
10 KBS 53/35
10 Box Jump 24/20

Pre-Wod:
-5 X 2 Back Squats (155, 175, 195, 215, 225)

15 minute "Hopper" (Various WOD's pulled out of a "hopper" every minute) (#135,95)
For Example:
Minute 1: 15 Burpee
Minute 2: 8 Roll Outs
Minute 3: 10 Thruster
Minute 4: 12 Dead Lift, 9 Hang Clean, 6 Push Press
Minute 5: 20 Sit Ups
Minute 6: 15 Burpee
Minute 7: 20 Sit Up, 20 Push Ups
Minute 8: Dead Lift, 20 Push Up
etc

135 might have been a mistake..... I worked until the end but failed multiple of the movements

Deadlift
3-3-3-1-1-1 
*use this time to find 1RM for gym competition (310)

For time:
5 rounds
15 walking lunges with barbell in front rack (95/65)
30 double unders (sub lateral jumps)

1 x Rep Consists of:
Burpee onto tyre
Jump into tyre and back out
Flip Tyre
Jump into and over the tyre
Feet on Tyre and hands on ground - push-up
Feet on Tyre and hands on ground - push-up with hand hand on shoulder
Feet on Tyre and hands on ground - push-up with hand hand on other shoulder
Feet on Tyre and hands on ground - push-up

The move above counts as 1 rep. Do 5 reps per set x 5 sets.
Between each set do shuttle runs touching the ground 10 times.

High Bar Back Squat: 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 3X1 @ 90% – rest 2:00
140-150-160-165

Notes: Percentage should be based off of your most recent 1RM Squat.

-then-

5 rounds for total working time of:

3 HPC @ 80% (of 1rm Clean) 135#
6 Box Jumps 36/30″ 15 planks
12 T2B
Sprint 100m shuttle
3 Hang Squat Cleans @ 80% 115#

Rest 1:1

3 Rounds of:
20 – Snatches (M115/W80)
20 – Hand Release Burpees
For Time
Note: When you are done, IMMEDIATELY, perform single arm farmers carry for an entire 5 minutes. Men’s prescription 70lb., Women 55lb. You are walking it out, only holding one KB. Only switch arms during the 5 minutes when your grip has completely burned out. By using one, balance and stability will be much difficult. I want you performing it right away, so you try and control your breath and recover while still doing work. For the hand release burpees, just lift hands off the ground at the bottom before coming up.