Resistance Training (15-20mins.)
Deadlift 5/65% 5/75% 5+/85%

CrossFit Training (20-25mins.)
Three rounds for time of:
Row 1000 meters
45 pound Thruster, 50 reps
30 Pull-ups

Core Training
Turkish Get Up 3x5ea
KB Windmill+Curl+Press 3x5ea