9am Nasty Nate brings the noize!!! Be there!!! 

6:30am- never mind.

Buy in: Unloaded barbell snatch progression, 5 reps. Mobilize.

Power snatch: 5,3,3,1,1,1,1,1

then for time:

"Stan"

21-15-9 reps of 

Power Snatch 63/95

Pull-ups

Buy in: 5 reps each movement. Mobilize, organize, strategize.

In teams of up to 4 complete as many rounds as possible in 24 minutes of:

Row 200 meters

Chest to ball push-ups (women 6 reps, men 10 reps)

10 KB swings

5 front squats (115/185)

 net nanny

Buy in: 10 reps cat/camel, side-lying bridges, hip thrusts on bench, frog stretch. Barbell triceps smash in rack.

Thrusters 3x5, 3x3, 3x1

Deadlifts 3x5, 3x3, 3x1

then in 7 minutes complete as many rounds or reps as possible of:

7 Deadlifts (135/225)

7 Thrusters (63/95)

Buy in: 5 reps of each movement. Mobilize. Organize.

For time:

(copied and pasted from CrossFit.com)

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

As always, scale as needed.