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

Barbell Complex (3-5 Rounds)
-3 Dead Lift
-3 Hang Clean
-3 Push Press/Jerk
-3 Back Squat
-3 Snatch Balance

-3 Overhead Squat

Ladder For Time:
-15 Push Up/1 Sit Up
-14 Push Up/2 Sit Up
-13 Push Up/3 Sit Up
-12 Push Up/4 Sit Up
....
- 1 Push Up/15 Sit Up

25min AMRAP

11 Pullups
2 Deadlifts 105k
10 HSPU

7 rds 11 Pullups and 2 DL

By myself! :)

For Time:
-25 HSPU
-50 T2B
-800 Meter Run
-75 Shoulder to Overhead (75,55)
-150 Double Unders

5 Rounds of:

12 Dead Lift 155#
9 Hang Clean 155#
6 Push Press 155#

WOD for time

• 50 Double Under
• 10 Kettlebell Swing (32kg/70lbs)
• 40 DU
• 20 KBS
• 30 DU
• 30 KBS
• 20 DU
• 40 KBS
• 10 DU
• 50 KBS

Thanks a bunch for this one. Totally one of the best workouts I have done to date! The combination of exhausting with heavy makes it very challenging. I've also never done 150 KB Swing in one workout before or at least not with 32kg!!

Ok I should probably take a resting day soon but I am so motivated right now! :D