3 total rounds, spending 1 minute at each station and performing max reps:
24" Box Jumps
33lb DB Thrusters
Push Ups
35lb KB Swings
Tire Slams
REST

Mobility:
Voodoo wrap left knee, voodoo wrap left calf (got a real bad cramp while sleeping), rolled out both hamstrings.

"IKFF Fitness test" (whatever that is)
All moves done with a 45lb KB:
100 SA KBS
16 SA Push Jerk each arm
30 SA KB Snatch each arm
30 Goblet Squats

Did 30 sec L-Hang after

Mobility:
Worked the hip with spiderman stretch with banded distraction and pigeon stretch. Also did some shoulder stretching.

Deadlift 1-1-1-1-1

185-205-215-225-235

21-18-15-12-9-6-3

Wallballs 20/14

Ring dips

After even rep rounds(18,12,6)- Run 400m

After odd rep rounds(21,15,9,3)- Run 200m
wallballs getting better, dips getting worse.

50 DU
50 burpees
50 WBs (14#)
50 good mornings
50 push press (45#)
50 AM sit ups
50 walking lunges
50 KBS (35#)
50 jumping pull ups
50 BJs (20")
=22:12

10-15-20-15-10

Burpees

Sumo-deadlift high pull 115/85

Box jumps 24/20

Time 25:27

Rough but Rx'ed it! Really pushed myself.

three rounds of:

800 m
90 sec rest
400 m (faster)
120 sec rest
400 m (faster)
120 sec rest

5 rounds for time of:
7 Dumbbell squat clean thrusters, 30 lbs
10 Butterfly sit-ups

Overhead Squat 1-1-1-1-1
65-75-85-95-105

21-15-9
Thrusters (95 Lbs)
Pull Ups