Warmup - 4min Row
3 Rounds of
6 Pushup
6 Squats
6 Step up - 20in box
6 Lunges

Skill
Ring work - Ring pushups/ring dips/ring rows 2 rounds 5-8 reps each.

WOD
20min AMRAP
10 Ring Rows
20 Ring Pushups
30 Box jumps 24in
40 Walking OH Lunges (40 total steps with 45# plate)
50 Calorie Row
40 Walking OH Lunges (40 total steps with 45# plate)
30 Box Jumps 24in
20 Ring Pushups
10 Ring Rows

1 Full round. reached OH Lunges but did not touch knee to ground on my rep so not counted. All ring rows, ring pushups and box jumps for round 2.

1:00 rest between each

31.06
34.57
34.54
36.12
36.36
37.50

DE warm up
12 sets 3 reps dead hang pull ups

12.3
15 box jumps
12 push press 115
9 toe to bars

AMRAP in 18 mins.

Did worse than I wanted to.......

Ran a local event, 5K in 29:29. Quad cramped up on me mid-way through, slowed me down considerably.

5 x 3rm Power Snatch 3 RM

Crossfit Games open 12-3

AMRAP 18:00
15x box jump 20"
12x push press 65#
9x knees to chest

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

Pre-WOD: 5 X 3 Bench Press

WOD: For TIme
-10 RFT: 10 Wall Ball Shot
-10 RFT: 8 Second L-Sit
-10 RFT: 8 Ring Dip
-10 RFT: 8 T2B

walk Imported.

Stupid Long AMRAP!
18Min AMRAP
15 Box Jumps 24in.
12 Push Press 115lbs
9 Toes 2 Bar

7 Rounds plus 7 Box Jumps