I got inspired by all the different "focus on a good warmup" blogs/articles out there and decided to give the gymnastics warmup in the CFJ a try. Am starting at the beginner level there given all of the upper body strength I sorely need to develop; when I can, I'll be alternating between the following two warmups for awhile, with slight modifications or additions depending on the day's WOD:

Day 1

5 rounds

10 sec handstand (working on staying off the wall as much as possible)

5 parallette/ring pushups

10 sec tripod

3 rounds

10 OHS

10 KB deadlifts (1 pood)

Day 2

5 rounds

3 kip attempts

5 dead hang pullups

3 rounds

10 sec tuck L-hang

10 KB swings (1 pood)

The goal is to be able to get through the warmup effortlessly before proceeding onto the next level. Day 1's warmup did not go effortlessly, only really because of the parallette pushups, but I have hope for the future.

After the warmup, I did

Back Squat 5x3 (115 lb)

Then

6 rounds on the minute

7 deadlifts (145 lb)

7 box jumps

Was supposed to do 7 rounds, but back tightened up at the end of round 6, so I decided not to press it. Should have put more space in between back squats and deadlifts.