WOD:
Two rounds for time of:
95 pound Overhead squat, 15 reps
15 L Pull-ups (or chin-ups)
95 pound Split-jerk or Squat jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds

Definitions:
- 'L' means have your legs straight out in front of you, obviously no kipping
- Do the Jerk from your shoulders (or the 'rack' position), from the ground is called a snatch.  Feel free to do it split or not depending on your comfort level


I scaled this from 3 to 2 rounds instead of going lighter so I could work on these...but I may find that I need to scale it to 75 or 80 anyway, do what makes you work but doesn't make a weight fall on your head

WOD:
Push Press
5-4-3-3-2-2
-then-
5 sets
Max time L-sit/L-hang/L-something
Max reps Push ups
No rest, push to get every last second/rep

L-sit/hang - just get yourself so your legs are striaght out in front of you making an "L" with your body.  Some may opt to use the dip/pull up station where you can rest your forearms, or you can hang from a pullup bar with legs straight out, or you can press yourself up off the floor like this kid

I made up this workout because I came back a little too hard from my knee thing and can't really walk right now...oh and I really want to work on my shoulders as much as possible

5 rounds
400m run
30 box jumps (24")
30 wall ball (20lb) or 30 goblet squat (25lb)

The actual workout is for a 20lb wall ball but most of us don't have the wall to use or a 20lb medicine ball.  I upped the weight a little bit on the goblet squat to account for not throwing it. 

For time:
1000m row
50 Thrusters (45lb)
30 pull ups

This workout has a name, but I forgot what it is.