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CrossFit
A: Power Clean and Push Jerk (4 x 3; rest 23:00)
B: Front Squat (@32X1; 3 x 3(F:5); Rest 60s)
C: Weighted Pistols (3 x 8 reps/leg; rest 60s bw legs)
D: Banded Hamstring Curls (3 x 15 reps/leg; rest 60s bw legs)

OLY
A: Clean and Jerk (5 x 2 @ 70%)
B: Clean lift off (5 x 1 (10 sec hold)
C: Front Squat (6 x 2 @ 80%)