OverHead

Warm Up

then

STRENGTH
Power Snatch 4x2
Round 1 @ 70% of 1 Rep Max/ Rnd 2 @ 80% of 1 RM/ Rnd 3 & 4 @ 90% of 1 RM

rest 5 to 7 minutes then

WOD
21-18-15-12-9-6-3 for time
OverHead Squats @ M 95#/ W65#
Burpees
Double Unders

then (from CrossFit Endurance) 3 to 6 hours later

ENDURANCE/SPEED
Run 3x(200 meter + 400 meter + 600 meter)
Rest the exact time it takes you to do each interval in each set.
EX. 200m run in 35 sec. rest 35 sec
then 400m run, rest 400m time,
run 600m, rest 600m time, run 200m, etc.