CrossFit
Warm Up
15 reps of
Barbell Front Squat
Barbell overhead squat
Air Sqat

WOD
As many rounds as possible in 20 minutes of:
15 Push Jerks 95 lbs
30 Double Unders
15 Sumo Deadlift High-pulls 95 lbs

Post total rounds.

Essentials
5 rounds of
10 ring dips
10 squats
200 mrun