Burpee, dumbbell clean(30lb)
21-15-9
6:11

Snatch (75%) 55lb 3-3-3-3-3
OHS (75%) 60lb 3-3-3-3-3
Bicep/ tricep 20lb 6-6-6-6-6

Strength: Clean, 3-3-3-3-3 Jerk, 3-3-3-3-3 *Bonus: Clean Pulls, 3-3-3 Back squat, 6-6-6-6-6 (75%) WOD: 15 Minute AMRAP: 9 Deadlifts (225/155) 12 Hand Release Push Ups 15 Box Jumps (24, 20)
Clean: 115#
Back Squat: 165#
WOD: 6 rounds + 1 DL
DL @ 195#

20 min AMRAP:

10 Ring PushUp
15 AbMat SitUp
20 30" Step ups to Box

9+27

7 Rounds
30 air Squats
20 push ups

Track & Field
6 Laps of the Infield + Dynamic Stretching (Warm-up)
8x7 Hurdles Drill at 0.76m (Left Skippingx2, Right Skippingx2, Left Side Skippingx2, Right Side Skippingx2)
4x7 Hurdles Alternating Single-Leg Jumps at 0.76m
8x7 Hurdles Runs (0.76mx2, 0.84mx2, 0.91mx2, 1.00mx2 - 1-step)
4x7 Hurdles Runs (0.91mx2, 1.00mx2 - 3-step)
2x10m Accelerations
4x60m Sprints
Gymnastics (Handstand Holds)
1 Lap of the Infield + Static Stretching (Cooldown)

3 rounds for time of

run 50 m
10 pushups
run 50 m
10 squats
run 50 m
jumping lunges
run 50 m
10 squats
run 50 m
10 burpees
run 50 m
10 squats
run 50 m
10 situps
run 50 m
10 squats

Pullup (8) 14,13,13,13,12,11,10,8 (94 total reps)
Pushup (11) 14,15,15,14,14,12,11,12 (107 total reps)
Situp (14) 14,14,14,15,15,15,15,15 (117 total reps)
Squat (15) 20,20,19,16,17,15,15,16 (139 total reps)
Tabata score = 48, with 456 total reps

last time I did this was 09/2012 (funny, that time I also got terrible sleep and kendall woke me up a bunch of times in the night)
M/ 38/ 134 lbs/ 5'-6"
Pullups: 12 (96)
Pushups: 14 (119)
Situps: 15 (126)
Squats: 16 (128)
Total Score: 57

total reps is about: 469

No rest between exercises is tough.

Weightlifting
4x3 Snatch (40kgx3, 50kgx3, 60kgx3, 65kgx3x4)
3x2 C&J (50kgx2, 60kgx2, 70kgx2, 80kgx2x3)
3x3 Push Press (60kg)
5-4-3-2 Back Squats (80kg - 90kg - 100kg - 110kg)
2x10 Weighted Back Extensions (25kg)
3x6 Single-Leg Hip Thrusts + 8 Strict T2B

Warm up:
4 rounds:
6 tgu (turkis get up, 3 con cada brazo) (hice 16 16 20 24)
8 ring rows
12 dumbell press one hand in lunge position (6 con cada brazo)
15 rusian kb swing with elastic
WOD:
Time cap 10 min.
50 double under (o 50 pasar encima del bumper pisando con los dos pies)
21-15-9
Static bumper oh lunge 20kg
push-up
bumper s2o 20kg
Them 50 squat (air)
(hice en 8:18)

A. Split jerk build to 80% of 1rm in 10mins
SCORE: 225

+

4 rounds for time
Row 500m
20 burpees
SCORE: 7:35.6
Round 1: 3:17
Round 2: 3:27
Round 3: 3:34
Round 4: 3:27

Notes:
A. - perfect form on SJ if you build to it quickly rest 60sec and hit it again
- focus on pacing through one round at a time
- increase intensity per round record round splits and total time