CROSSFIT 

Strength: 

Back Squat (5-5-5) @ 70%, 75%, 80% of 1RM.
Metcon:

5 rounds for time,
30 double unders,
20 Sit-ups,
10 Decline Push-ups (feet are on 2 x 45lb plates).

http://www.youtube.com/watch?v=SKPab2YC8BE

ON-RAMP

Skills:

Toe-to-Bar & Front Squats.

Metcon:

21 -15 – 9

Toes-to-Bar,

Front Squats.