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.