Holy Crap did this kill me...

5 min on elliptical machine & CFWU of 15 (no pull-ups)

Three rounds for time of:
45 pound Thruster, 50 reps (done as sets of 25-rest, 15-rest, 10-rest)
35 Jumping Pull-ups (partitioned into 7 sets of 5, focus on full extension of the arms)

18:45

10 minute walking cool-down and off to work.