Open Gym from 2-3:15.

Bench Press, 5x30% 1RM, 5x40% 1RM, 5x50% 1RM

Then row, 6x250m.  Allow adequate recovery between efforts. 

Buy In:  3 sets of 5 deadlift, 1@30,40,50%

then (30 minute time cap):

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

If necessary, use Ab-Mat to perform back extensions on the floor

Buy In:  High Knees x 15 yards x 2

             Low Knees x 15 yards x 2

             Dirty Knees x 15 yards x 2

             Look at these x 15 yards x 2

WOD:

Sprint 100 meters x 10

Allow adequate recovery between efforts (i'll let you define adequate. don't make it complicated. it's not)

Shoulder Press

1x5@ 30%

1x5@ 40%

1x5@ 50%

then for time:

Alternate between thrusters (95/65) and pullups for sets of 21-15-9