For time:

Run 800 meters
30 Hip/Back Extensions
30 GHD Sit-ups
30 Hip Extensions
30 Knees to Elbows
30 Back Extensions
30 AbMat Sit-ups

Time to complete - 18:50

Deadlift 3x5

365 X 5

375 X 5

385 X 5

4 rounds:

- 5 Push-presses w/135 lb.s

- 10 Pull-ups on rings (strict/dead hang w/pause at bottom)

- 15 Double-unders

Time - 13:07

I had a hard time getting going with the double-unders today.

Back Squats, 3 x 3
275 x 3
295 x 3
315 x 3

5 rounds for time:
- 5 Front Squats w/185 lbs
- 10 Ring Pull-ups
- 15 Dips

Time - 13:55
(all front squat sets were 'unbroken')

Shoulder Press, 3 x 3

140 x3
150 x 3
160 x 3

3 rounds:
- 21 Power Cleans w/155 lbs.
- 21 Push-ups
- 400 meter run

Time - 21:24

Deadlifts, 3 X 3
375 X 3
385 X 3
395 X 4

15 - 12 - 9 - 6
- Pull-up Burpee
- Body weight Back Squats

Time: 17:00