9am-10am WOD  "Mystery Meat"

Buy In: Run 800 meters.  PVC Shoulder Complex 8 reps. Toes to bar 25 reps. Band freestyle.

Bench Press 5 sets of 3. Straight sets. Go heavy.

then:

Row 300 meters

15 Kettlebell swings

30 double unders

Rest as needed.  Complete 3 efforts. Post best time.

Buy In: Snatch Prep.

3 reps@50%,3 reps@60%,2 reps@70%,then 3 heavy singles.

One snatch on the minute every minute for 20 minutes. Full Squat or Power- its up to you. Listen to your body.  Select your load accordingly.  Don't overthink it.  Do work, make it pretty.

Buy In: 100 Double unders (5 minute time cap). Downdog Progression 3x.  12 Reps: Single leg bridges (do each side 12x) Side-lying bridges, Cat/Camel, Under and through, PVC good-morning (seated). 3 sets of 3 reps deadlift and Thruster: 1 set@less than wod weight, 1 set@ wod weight, 1 set above wod weight.

copied and pasted from CrossFit.com:

21-15-9 reps for time of:
225 pound Deadlift
95 pound Thruster

Run 800 or Row 1000. 10 reps: PVC Shoulder Complex, PVC OHS, Wall Balls, Toes to bar.  10 minutes mobility work.

Complete 30 Muscle Ups for time. A proper muscle up rep begins from a fully extended elbow position with hands turned out at the bottom.  If you can't complete your reps in that fashion, simply indicate that you scaled the workout.

Scale by using bands or by substituting a ratio of 3 pullups (kipping) and 3 dips per one muscle up or 90 of each total.  Alternate between pullups and dips until complete.