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Olympic Weightlifting:

Jerk from the rack: 5RM, 90% for 2 sets of 5

Push Press:            5RM, 90% for 2 sets of 5

Back Squat:           5RM, 90% for 4 sets of 5

Bent over Row      5RM, 90% for 2 sets of 5

Strength:

Back Squat:       3 sets of 5 (add 5 pounds from previous attempt)

Bench Press:      3 sets of 5 (add 2.5 pounds from previous attempt)

Bent Over Row: 3 sets of 5 (as heavy as possible)

General Conditioning: 

"DT" (CrossFit.com)

5 Rounds for time of:

12 Deadlifts at 155 pounds

9 Hang Power Cleans at 155 pounds

6 Push Jerks at 155 pounds

For the Oly portion, the percentages listed are of whatever your 5RM is for the day. For the Strength portion, it is sets across. Meaning all 3 sets of that particular movement are at the same weight. On third set, max out (hit your 5 and keep going).

If participating in either the Oly or Strength portions, allow a minimum of 3 hours between it and the General Conditioning wod.

Afterwards take a few minutes to stretch, foam roll or do some light rowing to get some oxygen rich blood flowing through your muscles.