Wed 6/5

WOD
Warmup
200 Jump rope (or 2 min)
50 sit ups
40 back ext.
50 bent over twists (with a stick behind your head)
50 side to side bends (with a stick overhead)
Then 3 rounds of:
3 Knees to elbows 
2 single legged squats (alternating legs)
1/1 Turkish Getup

Conditioning

As many rounds as possible (AMRAP) in 10 minutes of:
5 Shoulder to overhead @115lbs
10 Deadlift, @115lbs
15 Box jumps, 24" box

Last thought

This was from the "Crossfit Open" this year. The "shoulder to overhead" can be shoulder press, push press or push jerk. You just have to get it from your shoulders to fully extended overhead.