Baseline:
ROM Drills ~10minutes
4 Rounds – Row 250m, 10x ring push up, 10x DB push press, 30 second plank.

Warmup:
3 Rounds
5x Ground to overhead (95#)
5x Overhead squat (65#)
5x Back rack squat snatch (95#)
5x Snatch (65#)

Stamina + Strength: The CrossFit Open 2015 15.1 & 15.1a

15.1: (3 rounds)
9-minute AMRAP:
15x toes-to-bars
10x deadlifts (95#)
5x snatches (65#)
9-minute time cap
Immediately go into the next 6 minutes:

15.1a
1-rep-max clean and jerk (115#)
6-minute time cap Work Capacity + Durability:
Chipper, not timed:
100x barbell only strict press
100 Jump rope singles
10x rope climb (sub 1 pullup + 1 knee to elbow = 1 rope ascent)
20x 1-arm KB Snatch, 10R, 10L (35#)
100 Jump rope singles
20x ball slam (20#)
100 Jump rope singles

Stretch + Hydrate & Fuel