Crossfit 

Strength:
Shoulder Press (5-5-5) @75%, 80%, 85% of 1RM

WOD
For Time:
Box Jumps 10-9-8-7-6-5-4-3-2-1
Deadlift (body wt.) 1-2-3-4-5-6-7-8-9-10

On-Ramp 

Skills:
Shoulder Progressions
Kettle Bell Swings
Wall Balls

Wod
For Time:
10-8-6-4-2 of
Push Press
Kettle Bell Swings
Wall Balls