"Jack"

Pre:
MWOD Floss Ankles-Voodoo Floss
Burgener Warm-Up
2 min. Max Double Unders
2 Rounds: 15 Overhead Press 10kg Plate (each hand)-15 Deadlifts @48.3kg-7 30' Box Jumps

WOD:
"Jack"
20 Min. AMRAP
10 Push Press @115lbs
10 KB Swings @54lbs
10 Box Jumps @24'

Post:
3x5 Std. L-Sit Leg Lifts w/ 3kg (alt. legs for 3 sets no rest)
10 Kip to Bridge-Up (for quality)
5 min. AFAP(as far as possible) Farmers Walk 20kg Plate each hand.  Each drop is 6 Burpees

Matt B:
Used 54.3 kg for Push-Press, 25kg D.B. for KBS and 20' Box Jumps...modified for MCB arena.
2 min. Max DU=163 reps
Jack-10 Rounds
5' FWalk-975 ft. 12 Burpees

Jack is a Crossfit Hero WOD  http://www.crossfit.com/mt-archive2/007130.html