Based of the Team Triplet from day 1 of the 2012 CrossFit Games.

Row 750m while Front Rack Held 100/70kg

50 Burpees while Overhead Held 60/40kg

50 Thrusters 40/30 while Dip Support Held.

Make sure you scale appropriately!

Then at 10am work on your Olympic Weightlifting Skills. This is a good opportunity to see where you are at. Try for a Snatch Heavy Single followed by a Clean and Jerk Heavy Single.

Heavy Single= take the weight up to as heavy you can manage for a single rep without any misses, unless due to obvious technical mistakes.