Skill
3x15 Weighted Situps 15kg (2 mins rest)
Snatch & Split Jerk
Some C2B Pullups

Strength
4-4-3-3-2-2-2-1 Front Squats
60kg - 70kg - 80kg - 90kg

WOD
Three rounds for time of:
15 Push Presses (42.5kg)
30 Double Unders
15 T2B
30 Double Unders
This felt awful!

Starting Strength

7 Rounds for Time:
5 Ring Rows
10 Hand Release Push Ups
15 Air Squats

Find a 1 Rep Max - Deadlift - 215
5-3-3-3-1-1-1-1

then,

5 Rounds for Time of:
10 Deadlifts @ 60% of 1 RM
10 Box Jumps at 24/20

3 Power Cleans
1 Front Squat
1 Push Jerk
1 Back Squat
1 Rack Jerk
10 Walking Lunges w/ Barbell
125 Meter Sprint
Rest 60 seconds

For Time:

21-15-9 Reps of:

-HSPU (sitting shoulder press - 65lb)
-Ring Dip
-Push up

Works just like the song
1, 2-1, 3-2-1...all the way to 12
1 C&J
2 Deadlifts
3 Burpees
4 Pull-ups
5 BJ
6 Wallballs
7 KB swings
8 Ring dips
9 Push-ups
10 Back ext
11 GHD
12 Front squat
(BW/80%BW)
(24/20")
(53/35#)

1 Mile Run
2K Row
1 Mile Run

25 Double-unders
25 Kettlebell swings, 1.5 pood
25 Sit-ups
Row 400 meters
25 Hang squat cleans, 40 pound dumbbells
25 Back Extensions
Run 400 meters
25 One-arm Snatches, 40 pound dumbbells
25 Knees to elbows
Row 400 meters
25 Push press, 40 pound dumbbells
25 Stiff-legged deadlifts, 40 pound dumbbells
(Use 16kg)

After the normal dynamic and group warmups

STRENGTH OF THE DAY:
Build to a heavy 1 rep push press in 7 minutes - 165lbs (Personal Record by 20 lbs)

WOD:
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″ , 20" box
115/75 pound Push press, 12 reps
9 Toes-to-bar

I could only manage 4 rounds + 15 box jumps and 5 push presses. I've not done 115 lbs for many reps before with my push presses. I noted that I did this as prescribed because of the weight and height of the box. The box jumps and toes-to-bar weren't RX, though, as my form lacked (didn't always stand up straight on top of box nor swing legs behind bar for T2B). Most of the other folks in class managed between 5 and 7 rounds + reps.

Strength
4-4-3-3-2-2-2-1 Front Squats
65kg - 75kg - 85kg - 95kg

skill
5x5 strict handstand pushups (2 mns rest)
squat snatch + split jerk

workout
3 rounds for time of:
4 power snatches 50kg
12 pistols
20 toes to bar

always the toes to bar slow me down!