Warm-Up: 
CrossFit Warm-Up – 3 x 10
Strength:
Front Squat:
1) Every 30 seconds for 2:00 (5 reps) – 1 rep @ 80%
Rest 2 minutes
2) Every 30 seconds for 2:00 (5 reps) – 1 rep @ 85%
Rest 2 minutes
3) Every 30 seconds for 2:00 (5 reps) – 1 rep @ 90%
Conditioning:
3 rounds of:
25 Hand Release Pushups
25 Jumping Squats (45/35)
25 Kettlebell Swings (53/35)