2 RDS:

1000m Row
50 GHDS

Finish with 50 Evil Wheels

30 Wallballs @ 15lbs
10 HSPU
30 OWLS @ 45lbs
10 HSPU
100yd Farmer's Carry @ 55lbs
10 HSPU
300m Run (.18miles; 8.5 mph, 1.0 incline)

5 RDS:

100 Singles
10 Push Jerks @ 115lbs

*Rest 1 minute between efforts.
*Clean weight from ground.

9 Deadlifts @ 245lbs
7 Jingle Jangles
7 Deadlifts @ 245lbs
14 Jingle Jangles
5 Deadlifts @ 245lbs
21 Jingle Jangles

Back Squat 3-3-3-3

205--225--235--245lbs

-then-

Tabata back squats with empty barbell. Bar stays on back for all (8) rounds.

9-9-8-8-8-8-8-11 = 69 reps

21-15-9 reps of :

Hollow Rocks
Arch Rocks

6 Rounds for QUALITY:

5 HSPUS
7 Strict Pullups
10 V-Ups

50 Hollow Rocks

EMOM for 7 minutes:

1 Power Clean + 1 Push Jerk + 1 Hang Squat Clean - heaviest possible -- 150lbs

-then-

EMOM...

Run: 10 x 150m (.09 on miles on treadmill @ 9.0mph) - active rest remainder of each minute.

3 Rounds for Time and Reps:

500m Row (all out efforts)
ME UB HSPU

1: 1:53 & 12
2: 2:02 & 13
3: 1:59 & 11

50 GHD Situps
40 Burpees
30 Swiss Ball Mtn Climbers
20 Arch Rocks
10 Toes to Bar

Finish up with 5 x 8 Evil Wheels

30-20-10 reps of:

Wall Balls @ 12lbs
Hang Squat Snatches @ 45 lbs

9:03

2 x 15 Hollow Rocks; 2 x 15 Back Extensions

Double Shuttle

Complete 5 rounds of:

Sprint 20 yds – 40 yds – 20 yds shuttle drill
8 Dumbbell Swings @ 50lbs
16 Push Ups

*Rest 1 minute between rounds.

*For shuttle drill, start by sprinting 20 yards, change directions and sprint back 40 yards, change direction and sprint back 20 yards through original starting point. Perform 8 Kb swings and 16 pushups. Rest 1 minute and repeat...

As many rounds as possible in 12 minutes of:
6 One Arm DB Snatches RT - 50 lbs
6 One Arm DB Snatches LT - 50 lbs
3 Box Jumps @ 24"

9 Rounds w/ :03 seconds to spare

Complete:
6 x 3 cone L-Drill (3 R / 3 L)
rest 2 minutes
4 x 60 yard Shuttle
Rest 2 minutes
4 x 40 yard Sprint
*Rest 45 seconds between reps
then...
 50 Evil Wheels

75 Pushups for Time

5:50

"DT" 

5RFT @ 115lbs

12 Deadlifts
9 Hang Cleans
6 Push Jerks

10:50

Hollow Annie

50-40-30-20-10 reps of: 
Double Unders (3:1 singles)
Hollow Rocks(1:2)

7:48

Frog Planche Practice

10 minutes to 1RM Snatch - 120lbs - New PR!!
10 mintues to 1RM Clean & Jerk - 155lbs 

As many rounds as possible in 10 minutes:
27.5 lbs Dumbbell Thrusters - 10 reps
250 Meter Row

5 + 10 Thrusters

For time:

50 OHS @ 75lbs
40 Box Jumps @ 20"
30 Thrusters @ 75lbs
20 OWLS @ 35lbs
10 Pullups

14:03

Work to 1RM Clean and Jerk - 160lbs

Metcon 
10-8-6-4-2
Hang Power Clean (105lbs)
50-40-30-20-10
Double unders (3:1)

Rest between Metcon and 1k Row

1000m Row

Max Effort 1000m Row

4:12

Shoulder Press 3 x 1: 115-135-145lbs
Push Press 3 x 3: 155-165-170lbs
Push Jerk 3 x 5: 165-170-175lbs

Interval Sprints - Basketball Court

Run sideline to sideline (14) times. Run each set; rest (2) minutes. (4) rounds in total.

Rowing Annie

50-40-30-20-10 reps of:
Row (500m...100m)
Double Unders (2:1 Singles)
Situps

-then-

Work to 1RM Snatch: 105lbs
Work to 1RM Clean and Jerk: 155LBS

3 RDS:
500m Row
400m Run 8.5mph, 1.0 incline

50 Hollow Rocks