CROSSFIT 

Strength: 

Squat Clean (5-3-1) @ 75%, 85%, 95% of 1RM.

http://www.youtube.com/watch?v=46cCnuFPG8w

Wod:

5 Rounds for time,

6 Heavy Clean & Jerks (95/115) CRX (115/135),

9 Dead Lifts (95/115) CRX (115/135),

12 Ring Dips (CRX) 3 Muscle Ups.