31 x SQUATS
20 x BURPEES
7 x PULL UPS

4 rounds for time of:

4 clean and jerks 155 lbs/ 115 lbs
8 front squats 155 lbs/ 115 lbs
12 over bar burpees

did 135#

Clean technique find your quality max for 3 reps.

3 Rounds For Time:

10 Ground to overhead (Clean & Jerk or Snatch) #135

Shuttle Run 5M, 10M, 20M, 25M, 50M

1 round of:

Sit-up 36 Reps
Squat Clean 15 Reps with 35 Kgs / 75 lbs
Sit-up 30 Reps
Squat Clean 12 Reps with 35 Kgs / 75 lbs
Sit-up 24 Reps
Squat Clean 9 Reps with 35 Kgs / 75 lbs
Sit-up 18 Reps
Squat Clean 6 Reps with 35 Kgs / 75 lbs
Sit-up 12 Reps
Squat Clean 3 Reps with 35 Kgs / 75 lbs

3 rounds of:

Air squat 45 Reps
Pull-up 8 Reps
Push-up 24 Reps
Hang power clean 10 Reps with 30 Kgs / 65 lbs

go heavy

For time:
100 Pull-ups
100 Kettlebell swings, 24kg (20 kg)
100 Double-unders

95 pound Overhead squat, 100 reps (65 lbs.)

Test: Overhead squat with bar/pvc pipe. Mobilize hips or shoulders, then retest before you mobilize the end.
Mob: 2 min in the “front” rack stretch, each side
1 min exploring the hip before winding it up and going belly button over foot for 2 min of hold relax stretching. (3min per hip)
Re-test: Crush you overhead squat PR.

http://www.mobilitywod.com/2010/09/episode-16-overhead-squat-prep-part-1/

Strength:
Thruster 6 x 2
*if you're doing the Open, you must take bar from floor.

Finisher:
:15w/:15r X 7 rounds of the triplet
Heavy Swings
Heavy Slamball
Pushups