Buy in:Band shoulder work- getSOME! Mobilize, yap, getREADY!

5x5 shoulder to overhead progressive loading

then In 12 minutes complete as many rounds as possible of:

10 calories bike or row

10 shoulder to overhead 95/135 (weight comes off the floor)

10 pullups

Buy in:unloaded barbell snatch progression. Mobilize. getBUSY.

5 sets of 3-position snatch, progressive loading. Record heaviest set

The 3 position Snatch consists of the following: A high-hang Squat Snatch, a knee-level Squat Snatch, A squat snatch from the floor and a second round of the same progression. That's six reps in total if you're keeping up. This work is done in a continuous and unbroken fashion. 

Once you've finished snatching, complete 3 sets of 3-position clean (same progression as above only you're using squat cleans this time), progressive loading. Record heaviest set

If and only if you breeze through the above and have time for assistance work, complete 3 sets of 5 reps in circuit fashion of:

Snatch Grip Deadlifts

Snatch Grip RDL's

Overhead Squats

Buy in:5 frames Rowling. Mobilize.

In 20 minutes:

Note- a round of "Cindy"= 5 pullups 10 push ups and 15 squats

Run 400 meters 

1 Round of Cindy

Run 400 meters

2 Rounds of Cindy

Run 400 meters

3 Rounds of Cindy

Run 400 meters

4 Rounds of Cindy

Run 400 meters

5 Rounds of Cindy 

and you get the idea.

Score is Rounds plus reps of Cindy

Buy in: 10 reps each movement. Mobilize, getREADY, go!

For time complete (without partitioning):

100 calories bike or row

100 burpees

100 kettlebell swings (american) [Pro-tip:study some video as the "disabled-american swing" is not what we're going for]

100 sit-ups (fine to anchor the feet. ghd sit-ups NOT recommended).

Order doesn't matter.

Buy in: 7 reps unloaded barbell complex rdl>bent over row>hang power clean>strict press>back squat>push press. Progressively load your barbell to prepare for the heavy-ish shoulder to overhead featured in the wod.

Complete as many rounds as possible in 20 minutes of:

20 meter handstand walk (sub 40 meters overhead dumbbell carries) 

10 shoulder to overhead (bodyweight for men, 65% bodyweight women)

20 pistols/side (40 total for all my mathletes)

10 strict handstand push-ups

1 legless rope climb