Buy In: PVC Shoulder Complex, YTWLI x 8

Bench Press

1x5@ 55,65,75% (max reps last set)

then:

For time- I'm not posting it.  Its bad.

Buy In:  Cat/Camel x 10, Birddoggs 8/side, Bridges x 10, PVC OHS x 10, X-Band Walks 10 steps/side

Deadlifts 1x5@55,65,75 (max reps last set- you are done if you let the bar sit idly for more than a re-grip)

then:

Snatch Grip Deadlifts 5x5 @ 135/95

1 Set of 15 Back Squats @  You decide.

("what if I can't decide?")

Buy In:  Dynamic Mobility/Stretch and Prepare yourself to run.

copied and pasted from CrossFit.com

"SQT"

Three rounds for time of:
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice

Buy In: PVC Shoulder Complex + Y,T,W,L,I x 8 Reps

Shoulder Press

1x5@55,65,75% (max reps last set)

then for time:

50 Pull Ups (dead hang)

50 Ring Push Ups (rings set at roughly 6" off the ground- elbows to 90 degrees at a minimum.  scale to normal/modified push ups off the floor as needed)

50 Bar Dips

50 Push Press (65/95)

Break sets up as desired, complete exercises in your preferred order, just get the work done and make it quality work.

(the dog's name is "Swole"- actually his registered name is a bit more involved, but this is apparently what he goes by.  in this photo he is 7 months old.)

Buy In: 1 set of 10 PVC Squat Cleans, 1 set of 10 Medball Squat Cleans, 1 set of 5 Barbell Squat Cleans (33 or 45# bar depending on strength/competence)

1x5@55,65,75% (Max Reps last set) [ Okay so we don't know your 1 RM for this lift. We'll spend the next few weeks getting an idea.  Assume {if you've been lifting with us for several months} that your squat clean max is 10-20% less than your front squat]

then:

Complete 3 Rounds for time.

Short Loop

7 Power Cleans (85/135)