Warm up: Got from CrossFit Verve
25x Jumping jacks
25x karate chop jumping jacks
16x spider man lunges with twist
16x lateral lunges
5-4-3-2-1 Inch worm push ups
10x windmills
10x arm circles forward then backward
10x arm pretzels
10x shoulder shrugs
10x wrist twists

Olympic:
7x1 Split Jerk 2:00 rest
1. 195#
2.195#
3. 195# miss
4. 195# miss
5. 175#
6. 175#
7. 175#

4x2 Overhead squat @ 115# 2:00 rest between efforts

Interval work:
3 rounds with 2:00
400m run
25x pull ups
1. 1:49
2. 2:14
3. 2:11