Weightlifting:

3 Rounds of:
3 x Weighted Pull Up
6 x Barbell Row
9 x Jumping Pull Up
12 x Inverted Row

Crossfit:

20 x Deadlifts
40 x Knee to Chest
60 x Shrugs
80 x Box Jumps
100 x Air Squats
400 x Single Unders
800 x Run