In groups of 5, rotate through three rounds of the following exercises continuously for time:

200 meter run
KB swings (53/35)
Situps
Wall ball shots (20/10)
Rest

2 Rounds For 5 minutes; every minute on the minute:
(2 minute break between rounds)

3 Power Cleans
15 Air Squats

1st round 75lbs. 2nd round clean 95lbs. Got 5/5. My kids came up with the title. Dr. Ice Cream was their second choice...

12 Minute AMRAP

20 Box Jump

20 Snatch #75/53(1 arm snatches w/#20)

20 Box Jump

20 Snatch #95/63

20 Box Jump

20 Snatch #135/83

...following pattern for remaining rounds

20 Box Jump

20 Snatch #135+#30/#83+#20

120 min

1.Skill: HSW practice for 20 min

2.Strength
A. Front squat

B. 4 sets of:
B1. Quads machine
12*20 12*22.5 12*25 12*25 kg
B2. Hamstring machine
12*5 3*8*7.5

C. 6 rounds:
15 hollow rocks
15 arch rocks
15 seated pike leg raises > 12
60" rest

3.Conditioning
Row for 30 min PK1/PK2, NB/MB
Total 6154 meters
2.26.2/500 m
146/157

30 muscle-ups for time
Subbed 2 jumping muscle-ups (total of 60)

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

2 Rounds For 5 minutes; every minute on the minute:
(2 minute break between rounds)

3 Power Cleans
15 Air Squats

First round weight - 155 lbs
Second round weight - 195 lbs

5/5 - 1st Round
3/5 - 2nd Round

1 RM Thruster, 65#

Followed by:

7 min AMRAP:

Start with 1 Thruster, 1 Pull-up. Then 2 Thrusters, 2 Pull-ups. Then 3 Thruster, 3 Pull-up… until 7 min.

Thruster 95/65, actual 45#

7 rounds + 7 thrusters

With helpful coaching from Coach C, I achieved my best squatting form to date! (No an easy activity for someone with very tight hamstrings!)

1000 m row
50 thrusters at 35#
30 pull ups

1RM Snatch

50Kg a few reps