Todays Workout 24.03.14 - Thrusters, Squats

Strength:
5-5-5 Thrusters, then EMOM 5 mins. 5 Thrusters @ 135#
6-6-6 Back Squats (225#)

Metcon: 3 Rounds
3 Box Jumps (30")
6 Push Press (135#)
12 Pull-ups

Then,

3 Rounds
3 Box Jumps (30")
6 Back Squats (225#)
6 Strict Pull-ups

WOD: 
Buy-in: 500m Row, then
3 Rounds
15 GHD Sit-ups
10 Push-ups
5 Dips
10 HSPU
15 Air Squats

Cash-out: 3 Rounds
5 Sit-ups
5 L-ups
5 Strict Chin-ups