Warmup
Speed Ladder

15 Minutes for QUALITY (no more than 5 sets)
10 Goblet Squats
10 Push-ups
10 Kettlebell Swings
10 Butterfly Sit-ups

Strength
5 x 2+1
Power Snatch + Overhead Squat

Conditioning
Tabata Thrusters (95/65 or 20/14)

Benchmark
CrossFit Games 2011 Event 3
AFAP
5 Rope Climbs
5 Clean and jerk (145/115)
4 Rope Climbs
4 Clean and jerk (165/125)
3 Rope Climbs
3 Clean and jerk (185/135)
2 Rope Climbs
2 Clean and jerk (205/145)
1 Rope Climbs
1 Clean and jerk (225/155)