100 double unders
35 pistols (alternating leg)
100 dumbbell snatches 50 lbs

Rest Day

4 rds for time:

7 Deadlift @ 225
20 HR Push Ups

Deficit Deadlift
12x2 @ 50% 245#

OH Squat
12x2 @ 50% 135#

Shoulder complex
5rds w/ 95#
3 strict press
5 push press
5 push jerk

1 round
All lifts performed with empty 45# bar
Run 400m
40x Back squats
40x Front squats
40x Overhead squats
Run 400m
40x Shoulder press
40x Push press
40x Push jerks
Run 400m
40x Hang power cleans
40x Hang power snatch
Run 400m

Workout
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats

Notes
Did this WOD with a partner and had to share a pullup bar. We each rotated through the exercises, doing 10 reps of each at a time. This technique worked out great in my garage.

Workout
8 rounds of:
- 3 reps deadlift @ 275lbs (Diamond Bar)
- 6 reps push jerk @ 155lbs (bar loaded from squat rack)
- 9 burpee pull ups (strict)

Notes
The focus of this WOD was to increase strength and technique. Plus, I still had to lead an hour of PT with my unit afterwards...

50 Box Jumps 60/50
50 Jumping Pull Ups
50 Kbs 16/12kg
50 Step Walking Lunges
50 Knees to Elbows
50 Push Press 20/15kg
50 Back Extension
50 Wall Balls 9/7kg
50 Burpees
50 Double Unders.

4 videos, 10m each with Schmoops
-lots of shoulder stuff in addition to normal leg stuff...hold plank, elbow plank to regular, etc.

1 RM Snatch 80lb
1 RM Clean 115lb, Clean & Jerk 110lb