CrossFit
Find a heavy 3 rep Back Squat

21-15-9
Hang Squat Clean 115/85
Wallballs 20/14

BootCamp
20 Min AMRAP
20 Sit Ups
15 Russian Kettle Bell Swings
10 Goblet Lunges
5 Push ups
1Min Rest

Barbell

Snatch+ 5 overhead squats

Start at 60% build up over 6 sets.