Cass is the Conductor on the 9am Pain Train.  Bring it.

Buy In: Tabata Double unders.  Shoulder/chest mobs from the poster (2-3) and the mobs from the video below.  Believe in mobs!

Bench Press 3 sets of 5 reps@ 75%

then:

30 muscle ups for time. Use bands for assistance with the rings or sub 3:1 pullups and dips (90/each- partition as needed).  Post time to comments.

Buy In:  Watch the Mobility WOD.  Then complete the hip mobilty sequence featured in the video below.

Back Squat 3 sets of 5 reps@ 75%

In 5 minutes complete as many squat cleans as possible at 110/165.  Immediately following the 5 minute time cap, run 800 meters.

Post time to comments.

Buy In: Row/Run. Read carefully- In Tabata fashion you will hold a plank for 20 seconds.  During the 10 second "rest" phase, you will complete as many push ups as possible, returning to plank position at :31.  Repeat this cycle 4 times (not a full Tabata set) Post total push ups to comments.  Band shoulder work 3 minutes.  15 Glute-ham situps, hollow body crunches, toes to bar.  

Shoulder Press 3 sets of 5@75%

Tabata 

Wall Balls

Pullups

KB Swings

Double Unders

12pm WOD

copied and pasted from games.crossfit.com

CrossFit Games WOD 12.2

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

75 pound Snatch, 30 reps

135 pound Snatch, 30 reps

165 pound Snatch, 30 reps

210 pound Snatch, as many reps as possible with time remaining