Strength:
Every 2 minutes for 12 minutes
1 power clean + 1 push jerk
Building across all six sets

WOD:
5 rounds
5 deadlifts 275/185
10 box jumps 30/24
15 V-ups

Comp HW:
Every 2 minutes for 12 minutes
1 power snatch + 1 squat snatch
Building across all six sets

3 rounds not for time
20 GHD sit ups
15 GHD hip extensions with 35/15#s
10 GHR

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CrossFit Journal: The Performance-Based Lifestyle Resource