For time:

21-15-9

Power clean 60 kg / 132 lbs
Situps

Shoulder press 3-3-3-3-3 (35, 45, 55, 65, 75)

Then,

“Wilson”

400m Run with slamball 30/20: Rowed 500 M

30 slamballs

20 alternating hand push ups(1 hand on ball each time): Not a good day for me. I only did the first round with 1 hand on the ball. The last two rounds i did push ups

10 slamball cleans

4 rounds for time:
15 GHD situps
12 Box jump overs@60/50cm
9 Thruster@60/40kg
2 mins rest

3 rounds for time:
1000m / 800m row
2' rest

13 muscle ups

tried tire flips but hands torn up from muscle ups

Front Squat 3.3.3
Then:
3 Rounds:
2 min Max Double Unders
2 min Rest
With a KICKER at the end!

For the front squat I was able to max out a 3 rep at 225#!!!! This is a new PR for me as my prior 3 rep max Front Squat was not even in the 170s. Woot!

DUs, 78 - 61 - 61

Kicker - for every DU i was off the first one (positive or negative) 2 burpee box jumps. So for me I was off 17 both times, so 34, then *2 so I had to do 68 burpee box jumps!

170 min
Warm up for 20 min
1.Gymnastics
A. MU practice for 50 min
- RS
- TWB
- HTR
- 2 swing + 1 MU x 6
- 2 swing + 1 MU + 1 HTR x 1
- 2 swing + 2 MU x 1
- Total of 9 MU

B. HS practice for 15 min

2.WL
A. Clean and jerk 1RM

B. Clean pull
4 x 3 @ 100-110% max CJ

3.Conditioning
A.10 min timecap:
40 Wallball
30 KB Swing 24 kg
20 Single arm DB Hang clean and jerks - 35 lbs
Max cal run - 76 cal (4.25-5.00 min/km)
HR 179/189

4.Accessory
A. Huoltava:
3 sets:
5+5 KB Bottom up press - 6 kg
5+5 KB Windmill - 6 kg
10+10 KB Single leg deadlift - 16 kg

I did this one, and it was my 5th WOD for the week. I was a bit tired and it was during lunch at mid-city gym. It was totally Rx sinec they have a real 20" box, and a good 10 lb bumper plates so it was more legit. Also of course they have KBs. I estimated it to be 20 kg, but not positive... it could have been heavier, but confident it was at least 20.
Good WOD. I got a few less than 7 complete rounds in 7 minutes. I finished off the 7th round in a few seconds past 7 mintues.
I would say I probably got about 144.
I still think I can do more than 7 now. I was tired and not overly intense and almost got 7. It's a good WOD.

Last time I did this WOD: 4/21/13 I got 126 reps.
7 Min AMRAP 7 PP 75 lbs, 7 KB swings 44 lbs, 7 Burrpee Box Jumps 20"
I completed 6 complete rounds in 7 minutes.
This was fun, and I was pretty good at the burpee box jumps which I was thinking would really tax me. I did the box jumps laterally and it wasn't too bad.
The KB swings were really easy actually.
The PPs got a little tiring actually.

Two-person Team WOD:

100 lunge steps
3 forward rolls each
Run 200 meters
100 wall jumps
3 forward rolls each
run 200 meters
100 ball slams
3 forward rolls each
run 200 meters
100 hand release push ups
3 forward rolls each
run 200 meters
100 weighted sit ups

Time: No idea ... stupid Park WODs ... we never keep stats :)

Sprint 100m, 5 man relay

I ended up sprinting 1 mile in 100m incriments...I did have to sit out for one full lap because I literally thought I was going to barf (contemplated how far away the trash can was from me) and my shins were kinda hurting, but I finished up the last lap. My splits were kinda wonky b/c I was playing with my watch trying to figure out the best way to measure them. The first segment I measured was already a lap and a half into it, but here's what I got:

24.86
18.12
25.86
23.83
27.11
20.34
20.43
27.93
19.87

3 Rounds for time of:

5 Ring Muscle-ups
10 Squat Cleans 135/95
20 box jumps 24"/20"