SPARTAN PERFORMANCE: The Home Of CROSSFIT SUFFOLK

High Bar Back Squat: 1X5 @ 80%, 2X3 @ 85%, 3X1 @ 90%, 1X1 @ 95% – rest 2 minutes.

-then-

3 rounds for time of:

Run 400m
21 C2B Pullups
12 Deadlifts 275/185#

Scale: Pull-ups-regular pull-ups, band or ring rows 

Deadlifts–60% of 1 Rep Max

Sissy Exercises That Aren't     "If you aren't doing any of these exercises, I think you're missing out
on some gems, no matter how "hardcore" you think you are."—Ben Bruno for TNation.com

Power Snatch vs. Power Clean: The Pros and Cons Of Two Powerful Exercises
By Charles Poliquin