Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. 12-10-8 of muscle snatches + overhead squats, x 2 L-sits, and dips. Concentrate on your positions while muscle-snatching: floor, hang, extend, pockets, jump-and-shrug, scarecrow, overhead.
2. Overhead squat 5-5-5-3-3-3. Six sets to work up to a best set of 3 for the day. Work out of the racks. If you don't have the flexibility to overhead squat, front squat.
3. "2014 Reebok CrossFit Games Open WOD 14.2" Every 3 minutes for as long as possible complete: From 0:00-3:00, 2 rounds of: 10 overhead squats 10 pull-ups From 3:01-6:00, 2 rounds of: 12 overhead squats 12 pull-ups From 6:01-9:00, 2 rounds of: 14 overhead squats 14 pull-ups Etc., following same pattern until you fail to complete both rounds
Level III: OHS @ 95/65lbs, chest-to-bar pull-ups L II: OHS @ 40% of your 1RM. If you don't have the flexibility to overhead squat, front squat. L I: 3 rounds not for time of 2 x 5 front squats, 10 ring rows. Rest as necessary between sets.
4. 21-15-9 reps not for time of banded good mornings and strict toes-to-bar.