Old School

Pre:
Trigger Pont T-Spine, Glute
"The Stick"-Traps
3 Rounds of:
8 Pull-Ups, 8 V-Ups, 20 Buttkicks, 20 Forward Leg kicks, 8 Handstand Push-Ups
Shoulder Press (warm-up sets)

WOD:
Shoulder Press 5-5-5 (heavy, across)
Weighted Pull-Ups 5-5-5 (heavy, across, ledge hang dead hang)
Single Leg DB RDL 8-8-8 (moderate, across, 8 each leg, don't alternate)

Post:
Super Couch http://www.mobilitywod.com/2011/04/episode-235-recover-your-anterior-with-the-super-couch/

Matt:
Press 62kg-62kg-62kg
Wtd. Pull-Up 12kg-12kg-12kg
SL DB RDL  2x24kg-2x24kg-2x24kg