9am WOD. DJ Andy lays the beat down.

Buy In: Crye-Leike loop. Squat prep like you know how. Don't leave out that awesome frog stretch. Mobilize with pvc and the like. Ask for help if you need it.

For time complete

21-15-9 reps of:

Back Squat (95/135)

Shoulder to Overhead (learn how to keep your knees fully open while locking out overhead people). (95/135)

Barbells will come off of the ground. Racks will not be used. Post time to comments.

Buy In: Tabata row. Shoulder and hip mobility.

Complete 5 rounds for time of:

10 Handstand Push Ups

10 KB Snatches per side 35/53 (copied and pasted from CrossFit KTown's Oktoberfest page):KBs must go from between the legs to overhead in one movement. Press outs are okay. Bells must finish on back side of arm in lockout. Lockout must be achieved with KBs over athlete’s frontal plane.

*5 burpee penalty if you set the kb down at any point during the set of 10.Set it down twice= ten burpees and so on.

Penalty will be payable prior to transitioning to pullups.

10 pullups

post time to comments.

Squat Prep: Pigeon, banded lunge, banded hamstring stretch, olympic wall stretch, pvc hip smash. 

Progressive load your squat to get up to your working set weight.

Back Squat 10 heavy singles@ roughly p.r.%

Finisher: go home.

Buy In: Run Southern Star Loop. Mobilize.

In 5 minutes complete as many rounds as possible of:

7 thrusters (65/95)

7 burpees

Rest 2 minutes then in 5 minutes complete as many rounds as possible of:

7 deadlifts (135/185)

40 double unders

Rest 2 minutes then in 5 minutes complete as many rounds as possible of:

Row 100 meters

7 box jumps

Go in whatever order is necessary. If a rower is unavailable, sub a suicide run on the basketball court.

Post rounds and unrelated gibberish to comments.