Warm-Up: 
CrossFit Warm-Up – 3 x 10
Strength:
Front Squat
1) Every 45 seconds for 3:00 (5 reps) – 1 rep @ 80%
-rest 1 minute
2) Every 45 seconds for 3:00 (5 reps) – 1 rep @ 85%
-rest 1 minute
3) Every 45 seconds for 3:00 (5 reps) – 1 rep @ 90%
Conditioning:
3 rounds for time of:
15 Burpees
50 Double-Unders
15 Burpees
5 Hang Power Cleans 185/135#