3 Rounds
10 OHS 135/93
50 Double Unders

Modifications:
OHS #43
Singles

5 x 3rm Power Snatch 3 RM

3 Rounds

400M Run
21 KB Swing #53/35
12 Pull ups

1 rep max flat floor press... 225lbs

10-1 ladder
Toes to bar
Box jumps
Push press 95lbs

8 mins
Deadlift @ 135 - 8
Speed rope - 14

Rest 4 mins

8 mins
DB thrusters @ 30 - 5
Hollow rocks - 12

Official Crossfit Warmup

Find your best back squat at 5,3, and 1 reps
Find your best deadlift at 5,3, and 1 reps
Find your best bench-press at 5,3, and 1 reps

Results:

Back Squat = 50kg
Deadlift = 60kg
Bench Press= 50kg

Official Crossfit Warmup

Within 30 minutes do rope climb (15 towel pull ups = 1 rope climb for substitution) and push ups.

Results:

Rope Climb = 12
Push ups = 120

conditioning
2 rounds, 2 min on 1 min rest
stairmaster
roll outs
heavy bag
power jumps @ 40 lb sand bag
battle ropes
ring rows

skill
muscle up (red band, 3 notches down)
3-3-3-3-3
8 count negative mu
3-3-3

weight lifting
hang snatch @ 110 lbs
3-3-3-3-3

strength
press @ 145 lbs
3-3-3-3-3

pull ups
10-10-10

back squats @ 145 lbs
15-15-15

Official Crossfit Warmup

Within 1h do max push ups and max pull ups.

Results:

130 push ups
130 pull ups