1.  Deadlift  5x75%/3x85%/1+x95% The deadlift is unrivaled in its simplicity and impact while unique in its capacity for increasing head to toe strength. Regardless of whether your fitness goals are to “rev up” your metabolism, increase strength or lean body mass, decrease body fat, rehabilitate your back, improve athletic performance, or maintain functional independence as a senior, the deadlift is a marked shortcut to that end. To the detriment of millions, the deadlift is infrequently used and seldom seen either by most of the exercising public and/or, believe it or not, by athletes. It might be that the deadlift’s name has scared away the masses; its older name, “the healthlift,” was a better choice for this perfect movement. (from the Crossfit Journal)

2.  one time through for time

50 Power Cleans

(use a weight that you can maintain a high level of intensity)

50 Double Unders (150 singles)

50 Wall Balls