For time:
100 Squats
80 Pushups
60 Lunges
40 Situps
20 Burpees
10 Inchworm pushups

13:53

Strength: Front Squats
1 x 5 @ 115
5 x 3 @ 135

Metcon:
ME L-Sit (11s)
Then: 3 Rounds
25 Double Unders
5 Chest to Bar
15 KB Swing @ 1 Pood

Strength:
Push Press
1 x 5 (115)
5 x 3 (115, 120, 125, 125, 115)

Conditioning: 10 Rounds
5 Pullups
10 Front Squats (45#)
Time: 11:45

Strength - Build to a heavy single Front Squat, attempting a PR if able.

WOD

On the 1st minute do 2 Pull-ups and 2 Push-ups.
On the 2nd minute do 4 Pull-ups and 4 Push-ups.
On the 3rd minute do 6 Pull-ups and 6 Push-ups.
… repeat until time runs out in the minute.

Cool-down
Overhead Squat with a PVC for 50 reps, slowly and with perfect form.

Snatch Complex for 9min @ 95#

3rds
5 squat cleans (did first round w/ 185#, rest w/ 165#)
Run 200m
3rds of Cindy
Rest 30s

Do 5 rounds of swimming underwater only (no breathing and no movement above water) for a pool length (50 m) + 50 air squats
This is much tougher on the legs with the squatting but a fun challenging change of pace WOD.
I think I did well this morning at 6:30 before work... I did warm up with a bunch of stretching, pushups, lots of DUs, and air squats to get loose upstairs and then did the WOD...
Post WOD I took a steam and stretched out for about 10 mins.
Fun Time... my shoulder and left elbow has been feeling a bit tweeked so I wanted to lay off my upper body and do something I haven't tried in a while. Fun stuff

1 mile Ruck - 40#

1 mile Ruck - 40#

Clean and Jerk 1 RM

Amrap 12'

200mt Double DB farmer walk 2x22,5/15

12 thruster 40/30

8 D BALL 60/40

12 Minute AMRAP

2 Rope Ascents 15'
12 Box Jumps 24"/20"
30 Sec. L-Sit on Rings 6" from ground