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Olympic Weightlifting:

Overhead Squat: 2RM, 90% 2 sets of 2

Push Press:         90% for 3 sets of 5

Back Squat:        90% for 5 sets of 5

Bent over Row:  90% for 3 sets of 5

Strength:

Deadlift:  5RM

Press:      3 sets of 5 (add 2.5 pounds to last attempt)

Pull-ups: 3sets of 5 (heavy)

General Conditioning:

AMRAP in 15 minutes of:

10 Thrusters with 115 pounds

20 Sit-ups

30 Double unders

The percentages for the Oly session are of Monday's 5RM. 

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

Afterwards take some time to stretch, foam roll or a little  light rowing. Enjoy!