Militant CrossFit: 31-May-13

Warm Up:
60 Double Unders
2 Rounds
5 Pull-ups
10 Push-ups
15 Air Squats

Then:

Front squat; 5 sets of 5; in between sets, work or thoracic mobility
Then:

Fitness:
For time:
30 pistols (15 per side)
60 KB Snatch (35/25)
30 pistols (15 per side)

Advanced:
For time:
30 pistols
60 KB Snatch (55/35)
30 pistols

Build to a heavy set of 5 on the front squat, then stay at that weight for your remaining 4 sets. Choose a weight that is challenging but allows you to keep solid form. Between sets work on thoracic mobility, this could be simply rolling out your back, doing the prisoner stretch or any other stretch

For Part B, you can alternate sides as needed. If you cannot do pistols, sub deck squats or single leg deck squats, or use a box to reach down toward. If you are new to kettlebell snatches you can sub single arm swings, but go heavier!