(Pic from CrossFit.com)
Option 1: CrossFit.com
Five rounds for time of:
95/65 pound Sumo deadlift high-pull, 21 reps
21 Ring dips
Option 2: Force 5
Part A:8 rounds for time (Time cap 50 mins)
400m run
20 KB swings 24/20
10 BackSquat 135/95(from the ground)