Buy In:  Get Stoked.  Remove Sleeves. Pec stretch w/ rings or w/ barbell on the rack at shoulder height.  2 sets of 8 external rotation w/dumbbell.  12 shoulder dislocations. Partner Farmers Carry to the galvanized pole and back. Break up carry as needed.  Use two loaded barbells. Agree on weight w/ partner. Maddin, use more than 45#per bar.

Complete 5 Rounds:

Bench Press 3 Reps

Muscle Ups 6 Reps (substitution is 3:1 Pull ups and Dips)

One arm KB Press 9 Reps (switch arms as needed-weight touches floor every rep)

Buy In: Run 2 Terminal Loops. 12 Reps: PVC Shoulder Dislocations, PVC OHS, PVC Snatch Balance, Barbell behind the neck snatch grip jerk.

WOD:

Isabel (aka, welcome back Wysong and you're welcome Red)

Snatch 135 pounds 30 Reps for time (power snatch will suffice) Scale as needed.

Buy In: Does anybody do buy ins anymore?  Oh, okay, good, in that case, row 500. Please for the love of all that's holy, treat your sore muscles with some love and roll using (in this order) the foam roller, the pvc roller and a barbell.  Complete 12 PVC Shoulder dislocations.

In 15 Minutes complete as many rounds as possible of:

5 Hang Power Snatches (45#for women/ 75# for men)

15 Wall Balls

Post total reps to comments.

Buy In: Row 500 Meters, 12 Reps: PVC Shoulder Complex, Leg Swings, Arm Swings, PVC OHS, Kip Swings, Knees to Elbows.  Mash your ruffled bits with something hard... like the PVC roller or a Lacrosse ball, gah! Come on people.

Run 400 Meters 21 Push Ups, 21 Box Jumps

Run 400 Meters 15 Push Ups, 15 Box Jumps

Run 400 Meters 9 Push Ups, 9 Box Jumps

Run 400 Meters

Buy In: Complete 2 Terminal Loops, then get intimate with a PVC Roller.  If you don't know what this means, ask a trainer.

Complete 5 Rounds of the following Barbell Complex (the weight should stay the same on all sets):

High Rack Reverse Lunge 5 Reps/side

Push Press

Romanian Deadlift

Power Clean

Front Squat

Load selection will be dictated by your weakest movement. If in doubt, put some weight on the bar.

Rest 2 minutes