21-15-9
HSPU( two Abmats)
Ring dips
Pushups

WOD

as many double unders as possible in 7 minutes

• 221 Double Unders

Five rounds
12 155# deadlift
9 155# hang cleans
6 155# push jerk

Scaled from 70 to 60kg

5 Pullups
10 Pushups
15 Air Squats
20 Leg Levers

21/15/9 - 8 min. time cap
Cal row
db snatch 30/20

rest 4′

21/15/9 - 8 min. time cap
Hand stand push ups
Box lumps 60/50

rest 4′

21/15/9 - 8 min. time cap
Wall ball
kb swings 32/24

Back Squat 1RM

5(45k)-5(50)-3(55)-3(60)-3(65)-3(70)-3(75k) Front squat

15 x Front squat 62.5k
60 x Weighted Step ups w/ 1x 10k plate
600m Farmers carry 2 x 20k plates

S/S: Overhead Squat - 2-2-2-2-2

Complete 50 overhead squats for time (M:95#/65#). The bar starts on the floor. Any time you lower the bar from the overhead position to below the top of your head, you must do 25 double unders (150 single) before continuing.

18 minutes as many rounds as possible of:

-15 box jumps (24"/20")
-12 shoulder to overhead (115/75)
-9 toes to bar

For official rules on this WOD see this link:
http://games.crossfit.com/workouts/the-open?#tabs-3

Warmup: 15/15 x 5 KB Snatch

Skill: Handstand Pushup (more advanced folks can try the freestanding HSPU)
5 x 5

Workout: 5 Rounds
Gate Sprint
20 Pullups
10 HSPU