From P90X. Each exercise is 25 reps unless otherwise noted:

In & Out
Seated Bicycle (forward and reverse)
Seated Crunchy Frog
Wide Leg Sit-Ups
Fifer Scissor
Hip Rock n' Raise
Pulse Up
Roll-up/V-up Combo
Oblique V-up (25x each side)
Leg Climb (12 each side)
Mason Twist (50x)

Warmup
200M M.B. Run (20/14)
Tabata: WallBall (20/14-10′ target)

47 wbs, 14#

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Strength/skill
Push Press
3/3/3/3/3 @ 75-85% of 6/18/13
8 Renegade Rows (45/25×2) each side after each set of Push Press
90 Seconds Rest Between Rounds

Worked @ 65# (I think..)

Floor Press
10/10/10 (HAP)
90 Seconds Rest Between Sets

Worked @ 45# (I think..)

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Conditioning
12-15 Burpees EMOM for 7 Minutes (challenge yourself/scale # up or down as necessary)

72 total reps - 12/10/10/12/10/8/10 or something like that...

Skill
Snatch - 40kg

Strength
1x4 Weighted Ring Dips (28kg)
5-5-5 Push Press (slow descent)
(40kg - 50kg - 60kg)
3-3-3-1 Front Squats
(90kg - 100kg - 110kg - 120kg)

Midline
3x5 Weighted Leg Raises (5kg)
3x15 American/Overhead KB Swings (28kg)
3x10 Back Extensions (15kg)

Strength/skill

Clean (full squat)
15 Minutes To A Heavy Double (touch and go reps)
90 Seconds rest exactly between work sets

Up to 75#, F on 85# 2x, then tried 80# but F. Probably could have gotten 80# if I had just tried that after 75#, but I was too tired... next time!

3 Minute AMRAP of:
Power Clean (80% of above)
3 Minutes rest

Worked @ 65# (I think?) Don't remember how many reps... really need to be more diligent abt logging these.

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Conditioning
Death By Pull Up
1 rep the first minute
2 reps the second minute
continue in this fashion until no longer able to complete # of reps in 1 minute
15 Minute Cap

Up to 8 rds + 4 or so reps. Blue + red band.

4x8 pull-ups for warm-up

15 minutes treadmill work (3 minutes incline walking at 3.0 pace L15, 2 minutes 7.5 pace run L0)
10 minutes stepmill intervals

Bench Press
65% 1RM (100.75 rounded up to 101)
5x5

5 Pullups

Seated Low Row
5x5 (100-115-115-130-125)

5 Pullups

Seated DB Shoulder Press
3x5 (30-30-30)

5 Pullups

SUPERSET:
3x12 EZ Curl Bicep Curls
3x12 EZ Curl Bar Skullcrushers
(20lbs)

5 Pullups

Reverse Hypers 4x10

7 Rounds:
7 Strict TTB
20 Bench Sprints
7 HRPU

Wall Balls EMOM

-One level higher or heavier than normal

5 WB EMOM progressive

20 Min of 5 WB (12 1/2 Ft target, #30) 100
5 Min of 8 WB (12 1/2 Ft target, #20) 40
6 Min of 10 WB (12 1/2 Ft target, #20) 60
Got 11 of 13 in the 32nd min 11

Total WB's 211

10 Handstand pushups...I did 5 wall walks and 5 pushups
20 Deadlift (250/175#) I did 175#
30 Box jump...did baby box :(
50 pull ups..I did 25 banded (green band) and 25 ring pullups
100 Wallball (20/14 lbs) Used 14lbs
200 DU's or 600 single jump rope...I did 600, it felt like a million gotta get those DU's under control. :)
Run 400 meter with 45/25 lbs plate...used 25 and walked alot.

REHAB #6: still nursing my lower back pull
Five rounds for time of:
Underwater swim 25 yards
50 Squats
You can't swim at all above the water.. whenever you pop up you must not continue on horizontally. Pop back down and continue.. take as many stops as required and as much time as required.
I felt pretty good overall. I did not go out all guns ablazing and the back felt pretty good on the higher rep air squats. I was going FULL ROM for almost every rep.
For me the most time by far was spent on the air squats. Each swim didn't varry too much. The air squats were taxing though. Felt it in my quads a bit.
I did a warm up for about 20 minutes and then went down and just did the workout in about 10 minutes.. maybe a few seconds less.
Good WOD.
I took a steam, streatched out in there and then a long hot shower.
I'm still going to take it a little easy but add weights and slowly ramp back up.

111 burpees for time