CROSSFIT 

Strength:
3x ME Ring Dips
*2 min rest b/t sets

WOD:
12 min AMRAP of,
3,3 – 6,6 – 9,9 – 12,12 etc…
Deadlifts (95/135)
Burpee Box Jumps

OLY
With Barbell,
(x3) Front Squat with pause at bottom.
(x3) Power Clean: From mid-thigh, above knee & below knee.
(x3) Shoulder press, Push Press, Push jerk & Split Jerk.
(x3) Jerk Balance, On-toe Jerk Unders

Then @ 50% 1RM
(x2) Power Clean + Front Squat: from mid-thigh, above knee & floor.
(x2) Squat Clean: from mid-thigh, above knee & floor.
(x3) 1 Power Clean + 2 Split Jerks

Then @ 75% 1RM
EMOM for 5 minutes: 1st Pull with 2 sec. pause + 1 Squat Clean + 2 Split Jerks