CrossFit
For load:
Push-Press 6-6-6-6
(make consistent increases)

AMRAP 12:00
12 Power Clean 135/95
12 Burpee Over the Bar
12 Shoulder to Overhead 135/95
12 Burpee Over the Bar
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Competitor
Jerk
70% 2×2
75% 1×1
80% 3×1

For total reps:
Every 1:00 for 10:00
Odd min: Ring Muscle-up
Even min: Bar Muscle-up
*start every 1:00 with 20 double under
(choose reps prior to start. unbroken)

AMRAP 12:00
12 Power Clean 135/95
12 Burpee Over the Bar
12 Shoulder to Overhead 135/95
12 Burpee Over the Bar
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Aerobic Capacity
2 rounds not for score:
1:00 Row
1:00 Lateral Box Step-over
1:00 Air Runner
1:00 Plank Shoulder Taps
1:00 Rest
(rest/stretch 5:00)

AMRAP 10:00
Row or AirRunner for distance
(rest/stretch 5:00)

1:30 Side Plank Rt  
(rest 1:00)
1:30 Side Plank Lt 
(accumulate as much plank hold as possible in 1:30)

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Weightlifting
Jerk (from back) + Jerk
70% 2(1+2)
75% 3(1+1)

Power Clean
70% 2×3
75% 3×2

Push Press
70% 4×4

Shoulder Circle
3×12 -choose weight- (both directions)

Shoulder Side to Side
3×12 -choose weight- 

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“The measure of a life, after all, is not its duration, but its donation.” 
~Corrie Ten Boom