Row 500.  12 Reps: PVC OHS, PVC Shoulder complex, Band Face Pulls, Ring Rows, Toes to Bar.  Band Freestyle for shoulders.   

copied and pasted from CrossFit.com:

Five rounds for time of:
Handstand walk 25 yards
50 Squats

I am dubbing this WOD, "Wang Time". We're gonna go 20 meters.  If you are competent, try using the court. If you cannot go as prescribed, you will partner up.  Your partner will hold your feet while you wheelbarrow walk. Take turns and complete WOD as a team.    If you cannot wheelbarrow you will put your feet on a mat and physically drag yourself down the turf. (see picture)  Another way to scale this WOD is to perform 3 rounds instead of 5.  Use your good judgement and make the right decision for you. 

post time to comments.

Finisher- 50 pullups for time.

Buy In: 3 minutes double unders.  Mobilize as though you are preparing to do some serious lifting. 

Complete 30 reps clean and jerk.   Men- bodyweight, Women 75% of bodyweight. 30 minute time cap. 

Watch this video before you whine.  Then, don't whine.

Buy In: Row 500 meters.  12 Reps cat/camel, bridges, side-lying bridges, toes to bar, pullups. Turf work: 20 meters Bear Crawl, Crab Walk, Side monkey strut (both ways), 20 meters cartwheels (both ways).  3 attempts handstand walk for distance.

Shoulder Press

Front Squat

Complete 5 sets of 10 reps alternating between movements with 90 seconds of rest.  (ex- complete 10 shoulder presses, rest 90 seconds, complete 10 front squats, rest 90 seconds, complete 10 shoulder presses, rest 90 seconds, complete 10 front squats, rest 90 seconds, complete 10 shoulder presses, rest 90 seconds, complete 10 front squats, rest 90 seconds, complete 10 shoulder presses, rest 90 seconds, complete 10 front squats, rest 90 seconds, complete 10 shoulder presses, rest 90 seconds, complete 10 front squats).

Perform these in straight sets.  (ex- complete 10 shoulder presses@95#, rest 90 seconds, complete 10 front squats@185#, rest 90 seconds, complete 10 shoulder presses@95#, rest 90 seconds, complete 10 front squats@185#, rest 90 seconds, complete 10 shoulder presses@95#, rest 90 seconds, complete 10 front squats@185#, rest 90 seconds, complete 10 shoulder presses@95#, rest 90 seconds, complete 10 front squats@185#, rest 90 seconds, complete 10 shoulder presses@95#, rest 90 seconds, complete 10 front squats@185#).

post load(s) to comments. (ex- Shoulder Press, 95#, Front Squat, 185#)

Buy In: Row/Run.  12 Reps: Cat/Camel, Bridge, Side-lying bridge, 4 position neck stretch (self-explanatory) (but really it isn't since I had to bring it up- figure it out).(I don't mean you Berube: you are a neck guru).

Turf work: 20 meters:  Walking RDL's (golf tee pick up drill),  Small Hop (yes Peter Cottontail style),Bigger hop, Leap, (that's 60 meters of hopping if you're keeping up), Walking lunges, Walking spiderman lunges, forward roll.

In 30 Minutes, complete as many rounds as possible of:

Run 400 Meters

Rest 1 Minute