Warm-up:
DE Lower: 8-10 sets x 1 rep
Speed Pull (Bands or Chains Optional)
ME Upper: Find 1RM
Incline Bench Press
Assistance: 2-4 sets x 6-15+ reps
Triceps Exercise
Hamstrings Exercise
Comments
CrossFit Journal
Warm-up:
DE Lower: 8-10 sets x 1 rep
Speed Pull (Bands or Chains Optional)
ME Upper: Find 1RM
Incline Bench Press
Assistance: 2-4 sets x 6-15+ reps
Triceps Exercise
Hamstrings Exercise
SPD CrossFit 
Weightlifting: 8-10 sets x 1 rep
3-Position Power Clean – 115# x 10 x 1
ME Upper: Find 1RM
Incline Bench Press – 165#
Assistance: 2-4 sets x 6-15+ reps
Tricep Pushdown – 80# x 15 x 5
Hamstring Curl – 70# x 12 x 5