135 - 5
145 - 3
160 - 7

assistance - 3 x 5 strict pullups

wallballs, hang power cleans, double unders

Power Clean 1 RM

2 Rounds for time:

-25 Ring Push Ups
-25 Ring Body Rows
-25 Ring Dips
-25 Pull Ups

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Earlier in the day...

4 mile run

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)