Crossfit

Strength:
Should Press (3-3-3) @ 80%, 85%, 90% of 1RM

Then:
15 minute AMRAP of,
8 Handstand Push-ups
12 Jumping Squats
16 KB Cleans (53/35) Alt. Arms

On-Ramp

Skills:
Dead Lift
Med Ball Cleans
Toes 2 Bar/Knees to Elbow

WOD:
4 Rounds for time…
6 Dead Lifts (light weight)
9 Med Ball Cleans
12 Toes 2 Bar/K2E