Pre WOD:
Shoulder Press 3-3-2-2-1-1-1

WOD:
Tabata Ring Rows (8 rds)
Tabata Double Unders (8 rds)
Tabata Sit Ups (8 rds)

As Many Rounds As Possible in 15 Minutes:

9 Dead Lifts (RX 155)
12 Push Ups (Hand Release)
15 Box Jumps (24 "Box)

15 min AMRAP:
9 deadlift (155#)
12 push up
15 box jump (24")

10 rounds and 12 push ups and 6 box jumps.

WOW! Increased my previous time with almost 5 minutes!! WOOT WOOT

For time:

21-15-9
Overhead Squats (Rx 95/65)
Pull Ups
21-15-9
Thrusters (Rx 95/65)
Burpees

For time:

20 Thrusters
20 Sumo-deadlift high pulls
20 Push Jerks
20 Overhead squats
20 front squats

Do 4 burpees every minute on the minute.

Uhg. Third day of work and I've had it. Not to mad at this. Just wanted to get through it.

4Km RUN (150-155 bps)

Clean pull. Work up to 1RM, then 2x2@80%

clean jerk ( split)

Pre Wod:
Tabata Double Unders
Push Up Pyramid
WOD:
Find 1 Round Max Power Clean
@70% of 1 Round Max Power Clean

1 Power Clean 1st Minute
2 Power Cleans 2nd Minute
Etc