Crossfit

A) Back squats
Find a heavy set of 3
Then do 1-2 sets of max reps @ 80-85% of 3RM
B) 5 rounds of :
3 touch and go power snatches (135/95lb)-9 pullups
Immediately into 5 rounds of
6 front rack lunges-8 bar dips
*12 minute cap

Rx-Plus

155/105lb, CTB pullups, ring dips