110606

Noob SWODSquat - 3x5

Bench Press - 3x5

Hang Clean - 4x2

Pwr Clean -
2x3
1x3
1x3
1x3 (work set)

PT SWOD

Front Squat 12x2 @ 75% of 1 RM (45 secs rest)
then...

5 RFT
1 Bench Press 90% of 1 RM
1 Strict Pull Up
1 Bench Press 90% of 1 RM
3 Strict Pull Ups
1 Bench Press 90% of 1 RM
5 Strict Pull Ups

DWOD

Squadron PT and/or 

CrossFit 110531:

For time:

50 Pull-ups
10 Burpees
40 Pull-ups
20 Burpees
30 Pull-ups
30 Burpees
20 Pull-ups
40 Burpees
10 Pull-ups
50 Burpees

Post time to comments.

Scaling (provided by BrandX):

Pack:

40 Pull-ups
10 Burpees
30 Pull-ups
20 Burpees
20 Pull-ups
30 Burpees
10 Pull-ups
40 Burpees

Puppies:
25 Pull-ups (beginner or assisted okay)
5 Burpees
15 Pull-ups(beginner or assisted okay)
15 Burpees
5 Pull-ups
25 Burpees

Scale as requried.