Warm up-
3 Rounds
Run 200
Hold bottom of the squat with and empty bar for 30 seconds
5 Pull ups 5 Push ups

Strength
Front squats These will be 1 and half squats.
Full squat- half way back up- back down- shoot up
5 sets of 5 working at around 60 percent of your max for every set


Wod-
Linchpin Test 10
5 Rounds for Time
15 Wall Balls 20/14
15 Power cleans 95/65

Classic Crossfit. A push and a pull. Do this with intensity. The weights you pick you should allow for most sets unbroken. Simple is good. Simple works.