Buy In: Shave your palms. High five a trainer. Run the Southern Star loop. 5 minutes

Mobility: its a good idea. 5 minutes.

Complete 3 rounds for time of:

Run 800 meters

5 Bar Muscle Ups (Sub Chest to bar pullups and dips 1:1, eg 5 c2b pullups and 5 dips)

3 Rope Climbs (the usual sub here 2:1, eg 6 reps lowering to ground and pulling yourself back to standing)

1 suicide

WOD finishes at garage door threshold, eg the gold line nearest the garage door

cap 25 minutes.

 I feel like I'm the mother in this video and you Rx-minus people are this kid:

Buy In: Deadlift prep-10 bridges, side-lying bridges, supermans,ghd situps, toes to bar

Deadlift: 5x3 progressive loading

5 Rounds for time of:

5 Reps Dips

10 Deadlifts 135/225

15 Wall Balls

Buy In: Run Crye-Leike loop.

Spend 12 minutes establishing a hang-clean max. Perform singles.  Make these power cleans, not squat cleans.

Copied and pasted from CrossFit.com:

For time:

Row 30 calories (in the event of a crazy,large crowd, sub 240 meter SHUTTLE run (pro tip: use the turf)- this will still allow you to click 'rx')

30 burpees, jumping over the barbell
135-lb. hang cleans, 30 reps

Buy In: Couch Stretch, Frog Stretch, Banded Hamstring Stretch, Pigeon, PVC hip flexor smash.

3 sets of 5 reps Front Squat@75%

Then

:20 Work sets, :10 rest, rotate in circuit fashion. Carry a clipboard to keep track.

:20 Front Squats (clean them off of the floor) 53/95

:20 Double Unders

:20 Pullups

:20 Push Ups

This circuit will be 16 minutes long. It does not matter what order you go in, but do remain consistent throughout the WOD. Post total to Wodify.