Warm-Up:
Row 100m, 50 Jumping Jacks, Row 100m, 40 Mountain Climbers, Row 100m, 30 Air Squats, Row 100m, 20 Sit-Ups, Row 100m, 10 Push-Ups

Strength: 5 Sets Of:
1 Power Clean + 2 Front Squats + 1 Jerk
Increase weight each set. Rest 2-3 minutes between sets.

155

WOD: 5 Minute AMRAP
5 Power Cleans (135#/95#)
5 Toes To Bar or Toes Thru Rings (Notate what you did)
5 Lateral Burpees

3+13

Warm-up Drills
Run 800m
2 rounds for Quality of:
5 x KB Sumo Deadlift High-Pull
5 x KB Swings
7 x Jumping Air Squats
-Shoulder Mobility
-Scorpion Stretch
-Sumo Squats
-Calf/Soleus Stretch

''Frelen''
For Time:
400m Run
21 x KB Swings 20kg
21 x Barbell rows
400m Run
15 x KB Swings 20kg
15 x Barbell rows
400m Run
9 x KB Swings 20kg
9 x Barbell rows

Complete the following in 20:00
25 20# Kettle Bell swings
Row 1000m
Bring 6500 lbs from ground to overhead using any combination or movement, weight scheme that you like

I choose to complete my work with hang power clean/push press barbell totaling 65lbs, for 13 reps. I then scaled down to 25lb dumbbells for the remainder of the time allotted and achieved an additional 44 reps with the scaled weight.

total lbs moved 3,000 in 20:00

Clean & Jerk 1 RM

Hip thrust 3x10 reps

10 Min AMRAP

10 Mtn. Climbers
15 KB Swing #35
20 DU's

Team WOD!
2 round

155 DL

400 meter row
50 #33 thrusters
100 meter #90 sled pull

32:05

Skill
C2B Pullups 15-12-9 (1 min rest)
Forearm killer!

Strength
5x5 Deadlifts 75kg/165# (2 min rest)
Not so tough.

WOD
800m Run
30 Snatches (40kg)
800m Run
Nice workout!

Back squat -175#
Shoulder Press- 85#
Deadlift- 300#

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

I improved since the last time we did this from 3/10/12, 201 reps/5 rounds.