For time:

• 150 Double unders
• 15 Clean and jerks 60kg
• 30 Burbee Box Jump Overs 30"
• 15 Clean and jerks 60kg
• 150 Double unders

Overhead Squat 3-3-3

then,

12 min AMRAP

8 OHS 95/65

10 Burpees

12 Knees to Elbows

In terms of strength/endurance (not cardio), today was definitely one of the harder workouts I've done in my first month of Crossfit. OHS chased by burpees is just plain evil. On OHS, 185 lbs. went overhead no problem. My arms actually fatigued before my legs on the squat portion though. If I start fresh at a higher weight, I know I can do at least that much. It also took me a couple of rounds to groove the knees to elbow and get my monkey swing going.

squats
Push-ups
Sit-ups
Burpees
Mountain climbers

1 minute cumulative static pull-up hpld

10 Rounds for time:

10 pistols
10 push-ups

5 Rounds for time:
-5 Deadlifts
-10 Burpees
-15 Double Unders

8 rounds, 20 seconds of chosen exercise, 10 seconds rest:

Pull-ups....10,7,6,6,6,5,5,5
push ups....9,9,9,9,9,8,8,8
sit-ups....10,10,10,10,10,10,10,10
squats....17,15,15,15,15,15,15,15

3 Rounds for time:

10 push press 95lbs.
50 double unders

Overhead Squat 3-3-3
155x3
165x3
185x3

then,

12 min AMRAP

8 OHS 95/65

10 Burpees

12 Knees to Elbows

5 Rounds

5 Power Cleans @ 70% 1rm: 60 lbs

10 Wallballs: 10 lb
50 Double unders: 150 Singles

Complete 3 rounds for time of:
500 m row
135#/95# Clean and Jerk, 10 reps

core work: 50 hip extensions